The WARMUP
20 Side Straddle Hops
20 Harry triggers
14 Imperial Walkers
20 Cherry Pickers
Maracan Night Club
Shoulder circles
20 Cosack Squats
1 Minute of Leg Stretches OYO.
- Mosey around The Track at the School
10 count for the Q to catch his breath.
The L
ROUND 1
Start at Station 1
5 Burpees.
Side Shuffle to Station 2
20 Big Boys
Bear Crawl to station 3
30 Merkins
Bear Crawl BACK to Station 2
20 Big Boys
Side Shuffle Back to 1
5 Burpees.
ROUND 2
Start at Station 1
5 Navy Seals.
NUR to Station 2
50 LBCs
Leutenant Dan to station 3
30 Diamond Merkins
Leutenant Dan BACK to Station 2
50 LBCs
Nur Back to 1
5 Navy Seals.
ROUND 3 (we didnt get to these)
Start at Station 1
20 Mountain Climbers
NUR to Station 2
40 American Hammers. seated twists
High Knee to station 3
30 Wide Merkins
High Knee BACK to Station 2
40 American Hammers. seated twists
Nur Back to 1
20 Mountain Climbers
FINISH with
Bolt 45
4 minutes of Mary**
The Dolly – legs apart then together, legs straight, 6 inches off ground.
High Dolly(Rosalita) – Legs apart then together, legs straight
Dying Cockroach. Legs in sky, touch opposite foot, in cadance.
3rd F
Harnessing the Power of Decision Making decisions and using your Personal Power, which is your ability to take consistent action, change your life. This power is already within you and just needs to be awakened by igniting your desire and by showing yourself some simple systematic strategies on how to get greater results on a daily basis. If you’re dissatisfied with some area of your life right now, instead of getting frustrated, get exited. Because until you get dissatisfied, you won’t do anything to really take your life to another level. No matter what’s happened in your past or how many times you’ve tried and failed, none of that matters because each moment is a fresh new opportunity. The biggest trap that keeps people from taking action is fear: fear of failure, fear of success, fear of rejection, fear of pain, fear of the unknown. The only way to deal with fear is to face it. Look it in the eye, and take action in spite of it. It’s not what we can do in life that makes the difference. It’s what we will do. Often, we don’t follow through because we don’t know what we want, and when we do know, we’re afraid to take action.
THE ULTIMATE SUCCESS FORMULA
If you want to create success in your life, there are four steps:
- Know your outcome.
- Get yourself to take action by deciding to do so.
- Notice what you’re getting from your actions.
- If what you’re doing is not working, change your approach