2020 Patriot Triathlon, 12.30.2020
AO: #thepatriot
QIC: @weddingsinger
The PAX: @lucius, @undertow, @fishfry, @choochoo, @roadkill, @elvis, @spokes
Warm Up:
SSH, Cherry Picker, WMH, Downward Dog, Cobra, Imperial Walker
The Thang:
Mosey to Yorktown Pool for the “Swim”
5 Michael Phelps
Get on the starting block, 10 burpees
20 Flutter kick
Repeat 3X
Mosey to the Bike Rack (by tennis courts/basketball court) for the “Bike Ride”
Your bike seat is too high, so 10 Jump Squats
Ride up those hills, so 10 Mountain Climbers
With apologies to Freddy Mercury, today we do 20 Bicycles
Repeat 3X
For the “Run,” we run around the neighborhood
Congrats! Everyone is a winner, so it’s Podium Time!
10 Step Ups
10 Durkins
Repeat 3X
Mosey back to field
Mary:
50 LBCs, 20 Supermans, 10 Plank Twist (each side), 10 Plank Knee to Elbow (each side), 20 American Soldiers
COT:
PAX shared favorite F3 memories from 2020, including coming back from quarantine, murder bunnies, The Grunt, 50 burpees on Major Payne’s birthday, and IronPax. Pushing ourselves was a theme here, demonstrating that the Patriot is ready to continue going strong in 2021.
F3 The Capital 