DATE: 2022-11-03
AO: Olympus
Q: Nano
PAX: Zeus, Rollingstone, Peanuts, Juneau, Doodles
FNGs: None
COUNT: 6
WARMUP: The usual, but during this, each PAX place 2 numbered cones randomly across the field.
THE THANG:
For 10 minutes, the pax ran back and forth between the goal line and 30 yd line. Every 2 minutes the clock stopped and those between 0-10 did 30 air squats, 10-20 -5 burpees, 20-30 -20 merkins.
On to the cones. We lined up with the 20, 30, and 40 lb medicine balls at the back of the line. They were passed forward overhead, to the side, or between the legs and the last man ran forward. Or, we just threw the balls, on route to the various cones in numerical order. When we reached the cone, we did burpees corresponding number on the cone (1-11 in this case).
MARY:
Yes, big boys and lbcs.
ANNOUNCEMENTS: Many!
COT: Have some fun, don’t take it too seriously!
F3 The Capital 