DATE: 2021-09-15
AO: Patriot
Q: Lucius
PAX: CableGuy, citrus, Coconut, Fish Fry, Sunshine, Wedding Singer FNGs: Shake-N-Bake
COUNT: 8
WARMUP: SSH; Cherry Pickers; Moroccan Night Clubs; Windmills; LBACs; Downward Dog; Cobra Kai; Child’s Pose; Merkins; Michael Phelps
THE THANG:
PAX split into pairs, moving through a Bearmuda Triangle. PAX bear crawled 100 yards around the triangle, stopping at vertices for Tempo Merkins, BWS, and CB overhead rest.
As a recovery exercise, PAX formed a Ring-of-Sandbag, passing two 60-lb sandbags around the circle, then performing a burpee before receiving the next bag.
Another trip around the Bearmuda Triangle, this time with Alternating Should Taps, Lunge Steps, and CB Atlas Shrugs at the vertices.
PAX lined up on the goal-line to perform Bear Crawl Sandbag Pull-Thrus and Mini-Log Rifle Carries. Hold Al Gore while not doing work. Fantastic.
Another trip around the Bearmuda Triangle, with Typewriter Merkins; Jump Squats, and Magellans at the vertices.
PAX lined up on the goal-line to perform CB Farmer Carries and more Mini-Log Rifle Carries. BWS while resting.
MARY: LBCs; Flutter Kicks
COT: As an astute PAX noted mid-workout this gloom, it’s all in the grind. We find the divine in the mundane. And doing the work provides its own reward. With your head down and shoulder to the grindstone, get to work.
F3 The Capital 