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“Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend them all the care, kindness and understanding you can muster. Your life will never be the same again.” – Og Mandino
“A child can teach an adult three things: to be happy for no reason, to always be busy with something, and to know how to demand with all his might that which he desires.”
~Paulo Coelho
WOD: “12 Days of Christmas”
The workouts combine twelve different movements in a circuit that is performed like the song “12 Days of Christmas.” Members work their way down the list by performing the first movement, then the second and first movement, followed by the third, second, and first movement, and so forth, until the workout has been completed.
“There is only one sensible thing to do with this empty existence and that is to fill it…And in my opinion, until I change it, life is best filled by learning as much as you can about as much as you can, taking pride in what you’re doing, having compassion, sharing ideas, running, being enthusiastic. And then there’s love, and travel, and wine, and sex, and art, and kids, and giving, and mountain-climbing, but you know all that stuff already. It’s an incredibly exciting thing this one, meaningless life of yours.”
~Tim Minchin
Skill: Get-up Sit-up, Jeff Martone
WOD:
“Karen”
150 Wall Ball Shots
For time
Men: 20-pounds to 10′ target
Women: 14-pounds to 9′ target
“On particularly rough days when I’m sure I can’t possibly endure, I like to remind myself that my track record for getting through bad days so far
IS 100% AND THAT’S PRETTY GOOD.”
GPP:
20-minute AMRAP of:
4 Strict Pull-ups
6 Push-ups
8 Box Jumps (24/20-inches)
10 V-Ups
Competitor’s:
20-minute AMRAP of:
2 Muscle-ups
4 Strict Handstand Push-ups
6 Strict Weighted Toes to Bar (8/6-pound med ball)
“L’esperienza de questa dolce vita. (The experience of this sweet life.)”
~Dante Alighieri
“ARNIE”
With a single Kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
For time.
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.
He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
A fund for Arnie’s family has been established by the Los Angeles County Fire Department.
“The Turkish Get-Up Series: The Steps” with Jeff Martone
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.