DATE: 2022-11-16
AO: Compound
Q: Popeyes
PAX: Hightower, Zeus, Peanuts, Roddick, Doodles, Snake (Will Harris) FNGs: None
COUNT: 7
WARMUP: SSH, Run to square patch – butt kickers, high knees, arm circles, and karaoke’s on the way. 4 Burpees, 8 merkins, 19 burpees, 39 squats. Down Dog stretching, world’s greatest stretch. THE THANG:
Run the stairs
– 4 burpees
– 8 merkins
– 19 SSH
– 39 air squats
Run the stairs again
– 4 burpees
– 8 merkins
– 19 Bonnie Blairs
– 39 air squats
Run the stairs again
– 4 burpees
– 8 merkins
– 19 SSH
– 39 air squats
MARY: Flutter kicks, Hip thrusters, American hammers, LBC’s
ANNOUNCEMENTS: Turkey Trot on T Day, F2 event tonight at Audacious brewery
COT: Your breath is the thing that is with you from cradle to grave. It reflects and regulates your mood (nervous, tired, etc). We all have a limited number of breaths. Use them wisely. In honor of Romeo Suson born April 18, 1939
F3 The Capital 