DATE: 2022-08-10
AO: Compound
Q: Booking
PAX: Jag, Yardbird, Poe, Zeus, Obadiah
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, Michael Phelps, Air Press THE THANG:
2 Rounds of the following with coupon
20 OH Press
20 Curls
20 Squats
20 Kettlebell swings
20 Chest Presses
20 Merkins
20 leg lifts
Run to opposite goal and do 2 burpees
Mosey around the field twice stopping at corners for WW1, Big boys, Freddy Mercuries, calf Raises, heels to heaven
Mosey to grass hill and execute the following
10 merkins run to top of hill and 10 Bodyweight squats climb down the ladder to 9 of each exercise until you get to 1 of each. Hold squat until others done
Back to field for some more curls, chest press, atlas shrugs MARY: flutters, toy soldier, dirty dog, mule kicks, LBC
ANNOUNCEMENTS: 9/11 stair climb, see slack channel for other events this Fall
COT:Q told story of neighbor whom he never met but annoyed him for 17 years bc of his parking habits. Q was working on repairing his sons basketball hoop and this neighbor came over to help him and in the process described how he loved watching his two sons that are no longer here play basketball for hours and he wanted to help me so my kids hoop was fixed. Lesson learned by the Q: don’t judge a book by its cover and you never know what challenges and tough memories others have. After 17 years of ignoring each other we spend over an hour talking and Q was humbled
F3 The Capital 