DATE: 2022-10-28
AO: Patriot
Q: Big Short
PAX: bogey, Bone, citrus, Einar Olsen, Flipper, Ice Tea, Lazlo, Lucius, Maguire, Maj. Payne, My Space, Old Bay, Patchouli, Shake ‘N’ Bake, Undertow, Wallace FNGs: Planer from Hampton Roads joined for the morning.
COUNT: 18
WARMUP: the normal routine of side straddle hops, etc., etc., etc. and a fellowship half lap.
THE THANG: PAX divided into three groups. Each group did four rounds of exercises, with a lap around the track after each round.
Round 1: 50 mercans, 40 dips, 30 flutter kicks
Round 2: carry 2 PAX to the opposite sideline and back, 50 shoulder taps, carry 2 other PAX to the opposite sideline and back.
Round 3: 50 dips, duck walk to the opposite sideline and bear crawl back, 25 burpees.
Round 4: 50 squats, 40 mercans, 30 mountain climbers
MARY: various ab and back exercises
ANNOUNCEMENTS: Old Rag hike tomorrow, Cornhole tournament on Sunday, The Grunt in a few weeks and Old Bay’s birthday ski trip in March or thereabouts.
COT: shout out to Roadkill, Elvis, Spokes and Brown Bag for their upcoming crazy endurance race events. They are training hard and we wish them well.
F3 The Capital 