DATE: 2021-07-15
AO: Olympus
Q: Obadiah
PAX: Pop Fly, Rambler, swish, Zeus, YNAB, Nano, Monk, Glee, Ashe FNGs: @Turn2
COUNT: 11
WARMUP: SSH, arm circles, M Phelps, Don Quixote, WMHs, down dog, mountain climbers
THE THANG: paired up. PAX A on the block, PAX B takes a track lap. Switching once B is back from lap Block work:
10 yd Murder bunnies (MB)
10 blockies/10 yd MB
20 overhead press/10 yd MB
30 kettle bell swings/10 yd MB
40 squats/10 yd MB
50 merkins/50 yd MB to start.
Repeat
50 yd MB/50 yd MB
Functionally worked out to about 1 mile run, 200 yds MB, and two rounds of Meatloaf Massacre per PAX.
MARY: MC, WW2, in/outs, glees, flutter kicks, rev LBCs, burpees ANNOUNCEMENTS: @Zeus, @Maj. Payne Payne Bday Q on 7/31;
COT: Isaiah 52:7- How beautiful on the mountains are the feet of those who bring good news. Take time to get above and out of your circumstances. Get above the clouds, the haze and get perspective and then be a voice of peace, Hope, reason. Speak truth from having stepped away to gain strength and appreciation for the blessings.
F3 The Capital 