DATE: 2022-12-06
AO: Delphi
Q: Pop Fly
PAX: Rambler, Rocket, Doodles, Ashe, I-Beam, Norwood
FNGs: None
COUNT: 7
WARMUP: Warm up lap. SSHs, Lunges, Squats, PUs, Cobra Kai, Supine Rockettes
THE THANG: DORA!
1) 50x No Surrenders – partner bear crawl to 20 yd line and back / switch with partner
2) 100 PUs with coupon – partner runs to 50 yd line and back / switch with partner
3) 150 Overhead Press – partner bear crawl to 20 yd line and back / switch with partner
4) 200 Squats (with coupon) – partner runs to 50 yd line and back / switch with partner
5) 250 Side Straddle Hops (single count) – partner bear crawl to 20 yd line and back / switch with partner
6) 60 seconds wall sit
MARY: Rifle carry or Farmer carry your coupon up the hill to the parking lot
ANNOUNCEMENTS: Bowling tomorrow. Ashe don’t forget your jacket.
COT: Be a carnivore, not a herbivore. Do things that men are supposed to do. As Henry Ford once said, “Chop your own wood and it will warm you twice.”
F3 The Capital 