AO: The Patriot
QIC: Citrus and Undertow
THE PAX: Choo Choo, Lazlo, Lucius, Maj. Payne, Spokes, Surely, Wedding Singer, Undertow, and Citrus.
THE WARMUP: SSH, buttkickers, Imperial walkers, lunges
THE THANG:
The PAX lined up on the end zone goal line, with YHC standing next to one sideline. In a line, the PAX followed YHC in the transition movement to the sideline (e.g., bear crawl), turned upfield 5 yards, then moved along that yard line toward the other sideline. The PAX then performed the exercise listed for whatever yardline they were at, with a mixture of in cadence and OYO, at YHC’s sole and arbitrary discretion.
Goal line – bear crawl
5 – burpees / crawl bear
10 – Jump squats / crab walk
15 – Hand-release merkins / shuffle right
20 – Bonnie Blairs / shuffle left
25 – Squats / jog backwards
30 – Lunges / jog
35 – Overhead claps / karaoke left
40 – Mountain climbers / karaoke right
45 – Calf raises / lunges
50 – Toe-touch SSH
Work back down the list, arriving at the other end zone.
MARY: LBCs, Freddie Mercuries, Flutter kicks
COT: Happy holidays!
F3 The Capital 