DATE: 2022-12-02
AO: Patriot
Q: Booking
PAX: Bone, bogey, citrus, Patchouli, XL, Ice Tea, Tea Party, Fish Fry, Anchor Man, Lucius, Sloth, CableGuy, Big Short, Maguire FNGs: Smokey
COUNT: 16
WARMUP: SSH, Windmills, Hilly Billy, Michael Phelps, Down Dog, Worlds Greatest Stretch, Cobra Kai
THE THANG: 3 Stations- rotate via running btw stations 1 and 2 and 3 and 1- another mode of transportation btw stations 2 and 3 (duck walk, bear crawl, crab walk, karakoe, etc). 20 count of each exercise at each station as follows: Station 1- coupons
Overhead press
Upright row
Chest Press
Curls
Atlas Shrug
Toe Taps
Station 2- arms
Mercans
Hand release mercans
Shoulder taps
Diamond Mercans
Toy Soldiers
More Mercans
Station 3- abs
Big Bois / LBC
WWI
Freddy Mercury
Heels to Heaven
Protractor
Copperhead Squats
Return to the goal line- Run to the 50 yard line/ 5 burpees and run back to the goal line….Run to the 40 yard line/ 4 burpees …etc…until 10 yard line/ 1 burpee MARY: LBC, Flutters, Donkey Kicks, Dirty Dogs
ANNOUNCEMENTS: Bowling, Go Ruck- ALSO- Bone was particularly observant and on fire this morning first calling out the Q for his confusing Big Bois with LBC’s, then during roll call point out the absence of Elvis and Shake n Bake.
COT: Q shared a story about a neighbor who has aggravated him for years with his habit of parking multiple cars on the street when we has ample space in his condo’s parking lot. Q was working on fixing his kids basketball hoop and said neighbor, who he has never spoken to in 15+ years, came over to assist him out of the blue. The neighbor then said his son had passed away but he had many good memories about playing basketball with him and he wanted to help me with the hoop. Q and neighbor are now talking and sharing stories, etc… lesson is don’t judge a book by it’s cover, you never know what baggage a person is carrying, and consider letting go of what are likely petty annoyances when compared to other larger things in life.
F3 The Capital 