A Long Mile

DATE: 2022-01-21
AO: Sparta
Q: Pop Fly
PAX: Nano, Ashe, Roddick, Sheldon
FNGs: None
COUNT: 5
WARMUP: Ran a lap, SSHs, WMHs, Michael Phelps, Supine Rockettes THE THANG:
Lap 1: 10x Burpees, Run 100M, 20 Merkins, Run 100M, 20 Squats, Run 100M, 20 BBSs, Run 100M
Lap 2: 10x Burpees, Run 100M, 20 Carolina Dry Docks, Run 100M, 20 Speed Skaters, Run 100M, 20 LBCs, Run 100M
Lap 3: 10x Burpees, Run 100M, 20 OH Arm Claps (IC), Run 100M, 20 Jump Squats, Run 100M, 20 Heels to Heaven, Run 100M
Lap 4: 10x Burpees, Run 100M, 20 HR Merkins, Run 100M, 20 1.5 Squats, Run 100M, 20 Flutter Kicks, Run 100M

10 Burpees and Run one more lap at PAX pace

MARY: X-Factors, Freddie Mercuries, Penguin Taps, Rocky Situps, In-n-Outs

ANNOUNCEMENTS: ARC, Wreath, Burden Run, 2F event in Feb

COT: F3 helps you keep pushing forward

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