DATE: 2022-11-07
AO: Horizon-Ao
Q: Poe
PAX: SPINAL TAP, Kodiak, Popup, Magoo, Purple Rain, 2 percent, 3 mile, Mr Haand, Yardbird, Spokes FNGs: Attache
COUNT: 12
WARMUP: SSH, LBAC, cherry pickers, willy mays hayes, down dog, cobra kai
THE THANG: 2 rounds of catch me if you can – starting at end line, 1 partner start running backward to other end line while 2nd partner does 3 merkins and sprints to catch the first
mosey to low wall
2 rounds of 10 body weight squats, 10 box jumps, 10 single count bonnie blairs, 10 single leg toe touches (each side), 10 marge-to-homers (glute bridges)
mosey to Disco hill
2 1/2 rounds of apollo ohno’s up the hill, followed be B-O-M-B-S at top (5 burpees, 10 OH claps, 15 merkins, 20 body weigh squats, 25 sit-ups)
mosey back to field
body weight squats to Moby Flower
MARY: Nolan Ryans, LBC’s, something else
ANNOUNCEMENTS: grunt is coming, burpees for vets
COT: YHC on the IL next 4-6 weeks with routine medical thing, will miss the pax and workouts more than I’m worried about the procedure
F3 The Capital 