AO: The Patriot
QIC: CableGuy
The PAX: Bambino, Citrus, Elvis, Fish Fry, Flipper, Lucius, Maj Payne, Roadkill, Spokes, Surely, Undertow
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey from Field to Arena via Yorktown Boulevard to get that hill in. Find a spot on the wall for Step Ups x10 straight into Derkins x10 – five sets. Mosey toward basketball court with a quick ~50 yard Bearcrawl break. Mosey to gym entrance, find a spot along the railing for Aussies x10 straight into Merkins x10 – five sets. Mosey back to the arena and back to that wall for Dips x30 followed by Air Squats x30. Mosey on back toward the basketball court with a ~50 yard Crab Walk thrown in. Line up along the b-ball court sidelines for Shoulder Taps x10 straight into Mountain Climbers x10 – five sets. Mosey to the field for Burpee / Jump Squat pyramid concluding with 11 Burpees for total of 66 toward your daily goal. Between the moseying, mountain climbing and pyramid, YHC’s watch tracked 1.9 miles of travel.
Mary: Freddy Mercury, LBC, Toy Soldier
COT: Empathy, tolerance and accountability are prominent themes in the culture today and important azimuths (@Lucius!) for us all. Hold yourself accountable for starting with empathy, avoiding the urge toward anger and judgement.
F3 The Capital 