5-7-2021
The Stache- Hero WOD
AO: Bulldog
QIC: Bobcat
The PAX: Total of 13= Ronaldo, Crotch Rocket, Gigawatt, Dial-Tone, Nolan, Scranton, Shute, Hoff, Banjo, Inglewood, Beaver Nuggets, Grouse, and Bobcat.
WU: Warmup (SSH, cherry pickers, cobra Kai, DD)
AMRAP-3 Merkins/3 shoulder Taps/3 plank toe touch= continuous to Rancid=Outta My Mind- 2:20
Thang- Partner Up-
“The Stache” HERO WOD
This is a AMRAP (continuous rounds and repetitions) type workout. “Stache” was dedicated to former Fairfax County officer-Sgt George Phillip Moskowitz
https://wodwell.com/wod/the-stache/
33 Minutes “The Stache” (partner up)-Switch between – 400 meter Run
- 12 Push-Ups
- 31 Alternating Lunges
- 19 Burpees
- 54 Air Squats
Mary- escalating flutter kicks, Freddie Mercuries, Little Baby Crunches, Plank, Heel Taps, & Leg Raises
COT
Listening– James 1:19-20- Be Quick to Listen- “my dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.Quick to listen is intentional and should be used in every interaction with family and friends. Concentrating on the listening part will help with endless talking and with patience. Thus, listening increases prayer life. Feel comfortable sitting in silence and listen to what God has to say.
F3 The Capital 