AO: The Patriot
QC: Fish Fry
8 Pax braved the 38 degree temps in the gloom: Fish Fry, Bones, Twinkle Twinkle from Napierville, Dr. D, Lucius, Noodle, Maj. Payne, Hightower
Warmup:
1 Fellowship lap around the track, high knees on the first straightaway and butt kickers on the back straightaway
Power jumps
Junk yard dog
The Thang:
1 lap Indian Run
Song Challenge: Burpees on the word “down” to Tubthumping, SSH on melody
1 lap catch me if you can, 4 globe jumps for the chaser
Song Challenge: Sit up hold while Rihanna sings, full sit ups while Eminem raps to Love the Way You Lie
1 lap Sprint on Straightaways
Song Challenge: Merkins on Roxanne by the Police
Song Challenge: Squat Holds on “Bring Sally Down” to Flower by Moby
Mary: Plank Jacks, Hello Dollies, Bonnie’s Torture
COT: For the theme of today,
But, uh, remember one thing
Through every dark night, there’s a bright day after that
So no matter how hard it get
Stick your chest out, keep your head up, and handle it.
2Pac, Me Against the World
And
Ecclesiastes 4
9 Two are better than one because they have a good reward for their efforts. 10 For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up. 11 Also, if two lie down together, they can keep warm; but how can one person alone keep warm? 12 And if someone overpowers one person, two can resist him. A cord of three strands is not easily broken.
F3 The Capital 