DATE: 2022-11-30
AO: Compound
Q: Yardbird
PAX: citrus, Hightower, Peanuts, Popeyes, Zeus
FNGs: Doodles, Simba, Nafta, Snake
COUNT: 10
WARMUP: SSH, mosey to garage, arm circles, IW, Cherry pickers, WMH, DD, WGS
THE THANG: card deck shenanigans a la Booking, perhaps modified. Each Pax chooses card after a lap.
HEARTS = LEGS
Squat jumps
SPADES = ARMS
HR Merkins
Diamond Merkins
Pull ups
Stationary breakdancer
CLUBS = CORE
V ups
Big Boys
Freddy Mercury
Am Hammer 3 is 1
DIAMONDS= TRAVEL
# pace bear crawl and back
# pace Spider-Man crawl
# pace jumps and back
WILD CARD = # on card of burpees + exercise
+2/4 = add to the # of reps
PASS GO = lap of finger sweeps before exercise
REVERSE = backwards run before exercise
OLD MAID = Last 4 stations in a row continuously
JOKER = X2
MARY: flutter kicks
ANNOUNCEMENTS: bowling, like finger sweeps.
COT: it’s been a great year, growing in confidence at work, at home, in general from this continued experience. Even if you can’t do something, you can try, and even if you suck at it, there’s someone to your left and right trying, too. Keep coming out to strengthen the body, but more so, the mind.
F3 The Capital 