DATE: 2021-10-29
AO: Atlantis
Q: Rogue
PAX: Infinity, Bratwurst
FNGs: None
COUNT: 3
WARMUP: SSH, Cherry Pickers, Don Quixote, Michael Phelps, Dolphin Claps
THE THANG: A run heavy, light rain workout.
We secured the perimeter of the Navy Yard with a series of stations.
Station 1: One leg Merkin (right elevate), American Hammer, Plank Jacks, flutter kicks, one leg Merkin left elevate, x20 reps each
Station 2: 11s Merkins and four count shoulder presses
Station 3: Up and down every stair at the ball park x4 then stair sprints w/ x5 Peter Parkers at the top and x5 Spider-Man squats at the bottom x3
MARY: High plank for a 30 count
ANNOUNCEMENTS: Veterans Memorial Run event meeting at Lincoln Memorial 0700 on Sat 06NOV See @Infinity for more info
COT: Keep the Faith, find a brother to encourage and challenge and let’s grow the pack
The prayer our Lord taught us to pray:
Our Father
Who art in heaven
Hallowed be Thy Name
Thy kingdom come
Thy will be done
On earth as it is in heaven
Give us this day our daily bread
And forgive us our trespasses
As we forgive those who trespass against us
And lead us not into temptation
But deliver us from evil
(For Thine is the kingdom, the power, and the glory, forever and ever) Amen.
(Mt. 6:9-13, Lk. 11:2-4)
F3 The Capital 