Improvise, Adapt, and Overcome

AO: The Patriot

The PAX: Bone, Cable Guy, Citrus, Elvis, Fish Fry, Flipper, Maguire, Maj. Payne, Mayberry, Spokes, Sunshine, Undertow

The Q: Lucius

The Warm-Up:
25x SSH; 10x Windmills; 10x Cherry Pickers; 12x LBACs; 1x Downward Dog; 1xCobra Kai; 15xMerkins;
100-yard mosey; and
200-yard bear crawl with 15x BWS (IC), 15xAir Press (IC), 15x Overhead Claps (IC).

The Thang:

Thanks, HighTower: PAX split into 4 groups. Two groups exercised at opposite corners of the track, while two groups ran 200 meters to relieve them. Flip Flop and Repeat. Exercises included AMRAP of: CB Overhead Press; Carolina Dry Docks; CB Curls; BWS; CB Magellans; Air Press; CB Curl-Press; and Alternating Shoulder Taps.

Lunging Bear-i-Cides: PAX lunge-walked 40 yards; bear-crawled 40 yards; lunge-walked 30 yards, bear-crawled 30 yards; lunge-walked 20 yards; bear-crawled 20 yards. No disparaging words heard. Only spontaneous expressions of joy.

The Mary:
26x Flutter Kicks (IC)

The COT:
Sometimes things don’t go as planned. Today was one of those days, due to a missed Q opportunity. As you go through your day today, don’t forget to improvise, adapt, and overcome.