Frosty Al

DATE: 2021-11-20
AO: Aerie
Q: Rocketman
PAX: Renaissance, judo, Chasqui
FNGs: None
COUNT: 4
COP

– Side Straddle Hop x 16 IC
– Don Quixote x 14 IC
– Imperial Walkers x 16 IC
– Michael Phelps x10 IC

THE THANG

The Al Carmichael. Carmichael holds the distinction of scoring the first touchdown in American Football League history, a 59-yard pass reception from Frank Tripucka for the Broncos against the Boston Patriots on September 9, 1960.

Start at one end line of a soccer or football field. For Set 1, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more.

1. Burpees, OYO
2. High plank, 30 count
3. Forward Lunges, IC
4. Big Boi Situps, Ups
5. Nolan Ryans, IC
6. Mountain Climbers, IC

Take a breather lap around the track!

1. Burpees, OYO
2. Elbow Plank, 30 count
3. LBCs
4. Nolan Ryans, IC
5. Squats, Downs
6. Al Gores, 30 count

Take a final victory lap around the track!

6 MoM

– American Hammers x8
– Australian Snow Angels x 8 IC
– Dying Cockroach x 8 IC
– Superman x 14 IC
– Hello Dolly x14
– Flutter Kick x20

ANNOUNCEMENTS

Chasqui will be leading Wednesday! Come back out for the fun and joy.

WORDS OF WISDOM

> Stop researching every aspect of it and reading all about it and debating the pros and cons of it… Start doing it. > Jocko Willink

This is your mission today. Stop looking. Start doing. Make the decision. Move the needle. You started here by waking up and working out. Keep that momentum going and START DOING IT.