The Dirty Double Quarter Pounder

DATE: 2021-08-03
AO: Delphi
Q: Lightyear
PAX: Ashe, Hoolihan, I-Beam, Joint Chief, Lightyear, Pop Fly, Rambler, Switch, swish, Zeus FNGs: Bluegrass, MileHigh, and MallCop from F3Greensboro
WARMUP: Mosey around w/high knees, butt kickers, high skips, walking lunges, and then some fox holes, cherry pickers, & SSH.
THE THANG: While the Q’s distance standards don’t quiet match that of the Exicon, the PAX executed a quarter pounder workout: Sprint 25ish yards, 25 merkins, back peddle to start, sprint 50ish yards, 50 Squats, back peddle to start, sprint 75ish yards, 75 mountain climbers, back peddle to start, sprint 100 yards, 100 SSH, and back peddle to start. PAX then learned about the dangers of Dirty Hookup (it’s an exercise, so get your head out of the gutter), and with plenty of time left went for a double quarter!
MARY: PAX choice… a little flutter kicks, big boys, American hammer, toy soldier, pickle pounders, Switch with a classic Bonnie Blair request, Squat Jumps, and a few more that YHC can’t remember.
ANNOUNCEMENTS: 2nd F this Thursday 8:00pm at Glory Days on Burke. Get ready for the 9/11 stair climb!
COT: Get Right, Live Right, Lead Right, and Leave Right. The 1st two are crucial. Set guide rails on your road of life to ensure you live right. Sometimes we swerve off the path but with the right guard rails in place we can course correct and continue to live right.

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