DATE: 2023-02-09
AO: Olympus
Q: Wham-O
PAX: Ashe, Juneau, Nano, Obadiah, Rambler, Rollingstone, Wham-O FNGs: None
COUNT: 7
WARMUP: side straddle hop, imperial walkers, lbc, plank, merkin
THE THANG:
Wham-O:
– 21’s = In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice. (2 penalties earned = 1. bear crawl to 50 yard & sprint home, 2. Lunge walk to 50 yard with burpee every 10 & sprint home). – 1/2 mile of Ricky Bobby
– 7 man Ricky Bobby Merkin line
Rambler:
– 5 yard race bag partner toss with 1 person rotating every 20 yards through the cinder block of pain (rotating penalties)
– four rounds of weighted stadium stairs with reps of Burpee, jump, squat, squat after each. – 5 yard race bag toss sequence back across the field to finish out.
MARY: 60 second plank
ANNOUNCEMENTS: road clean up on Presidents’ Day!
COT: aversive meditation, when navigating daily life, specifically, when in positions of serving or nonprofit. “Be wise as a snake, and as innocent as a dove.“
Use wisdom to navigate the intentions of others, but be mindful yourself to not take advantage of someone else.
F3 The Capital 