DATE: 2022-11-08
AO: General
Q: Lazlo
PAX: 2 percent, bogey, citrus, Obadiah, Hard Knox, Moneyball, Disco, XL FNGs: None
COUNT: 9
WARMUP: SSH, imperial walkers, hillibillies, cherry pickers, michael phelps, downward dog, unpleasantly interrupted by a burpee ladder
THE THANG: 4-8-19-39
Four rounds of:
1 lap
8 burpees
19 merkins
39 BWS
Then on to the bleachers for alternating bleacher sections of raccoon crawl and 10 to taps IC, the length of the bleachers.
Then to the field, and to return, the PAX bear crawled from goal line to the opposite goal line. I think it was 100 yds.
Finally, 5 laps around the step-up stairs. After each lap, 1 burpee, 5 Bonnie Blairs the hard way, then 2 and 4, then 3 and 3 and so on.
MARY: flutter kicks, WWIs, toy soldiers, dirty dogs, mule kicks
ANNOUNCEMENTS: The Grunt, Veterans Day fund raiser
COT: Shout out to Romeo Suson, father of Hightower who recently passed away. Thanks to the PAX that found this workout that Hightower led recently in honor of Romeo on his birthday, 4-8-1939. We read a few words about the story of him and his wife coming to the US with almost nothing, and managing to bring the rest of the family and raising some pretty great kids. Hope we can all take some inspiration from their perseverence and commitment to family.
F3 The Capital 