DATE: 2023-01-03
AO: General
Q: Obadiah
PAX: Yardbird, CableGuy, Horshack, 2 percent, XL, Lazlo
FNGs: Moneyball, Fairweather
COUNT: 9
WARMUP: SSH, Imperial Walkers, Moroccan night clubs, rockettes, cherry pickers, downdog, mtn climbers. Greatest stretch THE THANG:
Dirty 30 R1 portion:
Bear crawl to the 10, 1 burpee, run to 50, jog to 0
Repeat cycle increasing to 20, 2; 30, 3; 40, 4; 50, 5.
4
Results in 15 burpees, 150 yard crawl
Dirty 30 R2 portion:
Lunge to the 10, 1 burpee, run to 50, jog to 0
Repeat cycle increasing to 20, 2; 30, 3; 40, 4; 50, 5.
4
Results in 15 burpees, 150 yard lunge walk
2 minute drill
1. Runner (400 meter lap)
2. Dips/Step-ups (20/20)
3. Squats with coupon
4. Plank
5. Burpee/Pull-ups (Keep track of burpee count)
6. Wall-sit
7. Thrusters
8. Jump rope
9. Flutterkicks
MARY: flutterkicks, lbcs, ww1,
ANNOUNCEMENTS: see @horshack post on growruck event
COT: start with the why. What and how are less important, why is primary on why we do things. Only do things that truly matter.
F3 The Capital 