Disturbance to the Status Quo
AO: Olympus
QIC: Co-Q Vespa (VQ) & HT
Pax: Jag with his 2.0’s Seadog and Southpaw, ChoCho, MajPayne, Obadiah, Cheddar, Nano, PopFly, Roddick, Monk, Gadget, El Niño, Zeus, FNG phish, Vespa & HT
Warmup:
20 cadence SSH, Good Mornings, Little Baby Arm Circle forward & reverse, WMH, downward dog and Cobra Kia. The mossy over to baseball dugouts, high knees, butt kickers and karaoke.
The Thang:
Modified Chad WOD:
2 rounds, 100 step ups with active recovery between rounds
End of round 1: balls to wall, shoulder taps
End of round 2: wall sit for 2 min count
fellowship jog to athletic field, turnover to Vespa
“Ricky Bobby” @ the track Hightower front,
El Niño in the back. (2 laps)
“Bear Crawl to Heaven”homage to Choo Choo (The Patriot)
10 Burpees
20 Merkins
30 Calf Raises
40 Shoulder Presses
50 Squats
And Back!
Partner sprints: partner 1 sprints to 50 yard and back, tags partner 2. He does the same. Go for 4 rounds.
Mary:
Flutter Kicks, V Ups, Super Mans, American Twists, Bonnie’s Torture & 4-count Glee’s
CoT:
Words of Wisdom – Disruption, Perseverance & Gratitude
Life is full of Disruption, we must Persevere and give Gratitude to what we have and the ones that have helped us in our journey.
Thankful for my new F3 family especially Choo Choo for introducing me to the group. Shout out to NFG “Phish” and my Co-Q Hightower!
F3 The Capital 