DATE: 2021-10-19
AO: General
Q: 2 percent
PAX: Booking, Lazlo, petro, Traveler, Jenner
FNGs: None
COUNT: 6
WARMUP: SSH, Arm Circles, Michael Phelps,
Imperial Walkers, Hill Billies, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: PAX mosey’d to the pull up bar. 2 rounds of pull ups each. 10 reps. Single PAX performed 10 pull ups while the remaining PAX performed mountain climbers, break dancers, Merkins, Peter Parkers, body weight squats, calf raises. Box jumps – 5 rounds
Mosey to the park. 15 Australian Merkins.
Mosey to a stop sign. 15 partner Merkins with a high five.
Mosey to the trail with a very steep hill. Each PAX took turns running down then back up the hill while the remaining PAX alternated between the forward leaning rest position and Al Gore.
Mosey to the bike racks. Bear crawl through. 15 dips. @petro noted that there were a second set of bike racks that looked slightly off kilter. Rather than try to straighten them out, QIC decided it would be best to perform a bear crawl then crawl bear, weaving in and out so as celebrate their uniqueness. Mosey back to the field for Mary.
MARY: Nolan Ryan’s
ANNOUNCEMENTS: the Grunt 11/6
COT: “Mental toughness is to physical as four is to one.” – Bobby Knight
Hopefully this morning’s workout is the toughest physical challenge you’ll see today. What else will you achieve today that challenges your mind and your mental toughness?
F3 The Capital 