DATE: 2022-10-20
AO: Delphi
Q: Nano
PAX: Ashe, Glee, Rambler, Hightower, Peanuts, YNAB, Zeus, Juneau FNGs: None
COUNT: 9
WARMUP:
THE THANG:
26 Rounds, 50 s work, 20 rest. Most of these were pretty random, perhaps the last time we do them.
Absolution 8-count plank iron
Bonnie Blair’s
Caterpillar Jumps
Dancing Bears
Elcapitan -Walking Lunge
Freddie Mercurye – crunch oblique
Goat Mountain Climbers
Hillbillies
Inch worm
Joe Louis – Punch Punch Duck Recover
Kicks
Lungesw
Merkins
Non-Alternating Shoulder Taps
OllieNorths – Carry a man around on your back
People’s Chair – Wall Sits
Quick feet
Repeat
Squats
ThighMasters – One-leg lunge
Upstrattle Hop – One-leg SSH
Vangoghda – Leg spread Sit-up one are up and reach accross
Wide-leg squats
Xtreme jumps
Yurpee, clap push up burpee with to tuck jumps
Zebra Butt- one leg mule kicks
MARY:
ANNOUNCEMENTS:
COT: The last time paradox:
There will be a last time we do everything. If we recognize this and take it to heart, we can try to live daily with more purpose and intention to make.
F3 The Capital 