DATE: 2022-09-06
AO: Freestate
Q: Horshack
PAX: Winston, Cannoli, ShowMe, Wildcat
FNGs: None
COUNT: 5
WARMUP:
SSH x 25 IC
Imperial Walkers x 17 IC
Shoulder Taps x 15 IC
Willie Mays Hayes x 14 IC
Mountain Climbers x 12 IC
Toy Soldiers x 13 IC
Michael Phelps x 14 IC
Cherry Pickers x 15 IC
THE THANG:
3 rounds of:
Bear Crawler (sets the pace – 2 laps around)
Dips
Step ups
Squats
Derkins
MARY:
Leg Lift Rosalitas x 15 IC
Freddie Mercuries x 15 IC
Box Cutters x 10 each direction IC
Plank-o-rama x 10-10-10-10-10 IC
ANNOUNCEMENTS:
1st F – CSAUP – on Sunday 9/11 Memorial Stair Climb. Meet at Waldorf School Parking Lot at 5:15a. Wheels up at 5:20a
2nd F – Thirsty 3rd Thursday comes early this month – Sept 15th 6:30p at the Inn at Glen Echo
3rd F – First Saturday each month bringing back Adopt A Road. Find your middle and high schoolers who need some SSL hours.
COT:
Count-o-rama
Apologizing to your own kids is important – do it at every opportunity. To kids adult apologies are a sign of strength, not weakness – because it teaches them humility, self-control, responsibility, compassion, respect, and self-acceptance. You’ll never look bigger to your kid than when you mnake yourself smaller in the act of an apology.
F3 The Capital 