Roll the Dice

DATE: 2021-07-07
AO: Horizon-Ao
Q: Poe
PAX: Old Bay, Jenner, Disco, Kodiak, sticks, Mayberry
FNGs: Kombucha, Attache
COUNT: 9
WARMUP:
15x SSH
10x LBAC (forward and reverse)
10x Cherry Pickers
10 Willy Mays Hayes
Down Dog
Up Dog
10x Merkins
THE THANG:
Catch me if you can – pair up, start on end line, round 1: 1 pax runs backward toward other end line, 2nd pax does 3 burpees, then chases 1st pax, mosey to other end line, then switch; round 2: 6 merkins + prisoner run (hands behind head)
Roll the fitness dice – 6 dice with various exercises plus 1 with count – 12 rolls of the dice brought us burpees, cobra merkins, mountain climbers, sumo squats, and some other fun
Stairs – with 2 months till 9/11, time to start training stairs – 5 rounds up and down with increasing merkins after each round 7’s – star jumps + sit-ups back and forth across the midfield circle MARY: J-Lo’s, flutter kicks, boat-canoes, shoulder taps
ANNOUNCEMENTS: Jenner planning a ruck on July 24; join Kodiak Friday night for beers on the patio (corner of Harrison & 32nd) while his family is at the movies
COT: I left my Q notes on my phone on the kitchen counter last night where I wouldn’t forget them and my 17 yo son wrote a joke on the back (Why do hamburgers go to the gym? To get bigger buns). My 3 kids are in various stages of adulthood now (23, 22, 17)…appreciate every minute you have because they grow up fast.

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