A nice crisp morning, day before the final IronPax workout, boy is it getting dark out here. All the more reason to #focus. 14 HIMs showed (BigMac, Cookies, Noodles, Saga, Shamu, Gummi Bear, Shiplap, Cap’n Crunch, Smokey, Panhandle, Da Vinci, Wet Burrito, Bloomer, Tortuga, T-Bone).
Disclaimer: I’m not a professional, you know more than me about your situation. It’s on you to #focus
WoR
Good Mornings; Tappy taps; Goofballs; Toy soldiers (Katniss style); Mountain climbers
Thang 1: W a partner #focus on form, prepare for tomorrow’s Q
Burpee block jump overs x10
Murder bunnies 10 out & 10 back
Block thrusters x10
Alternative merkins x10
Curl presses x10
Vertical block windshield wipers x10
Thang 2: “Hill” run (Building #focus now)
Each round builds one more exercise and repeats all the preceding exercises and quantities.
1x Run up (or down)
2x Burpees
3x Merkins
4x Lateral lunge (both sides=1)
5x Mountain climbers (both sides=1)
6x Reverse planks
7x Air squats (90 degrees)
8x Standard lunges (both sides=1)
9x Plank high-lows (both arms down and up=1)
10x Alternating leg-arm plank lifts (both sides=1)
11x Star jumps
12x Hodors (all together)
Mosey back
Moleskin: How are you spending your #focus?
Turns out our minds can only consciously focus on one thing at a time. That makes it a scarce resource (ECONOMICS BABY!). Use it wisely!
Philippians 4:8, NIV: “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.”
Prayer for: Jobs/school, exhaustion, friend of Smokey’s, friend of Bloomer’s wife’s cancer treatment.
F3 Wheaton 