DATE: 2023-04-04
AO: General
Q: citrus
PAX: 2 percent, Lazlo, Yardbird, Hard Knox, Moneyball, Toolbox FNGs: 5 Putt (DR Chicago)
COUNT: 8
WARMUP: SSH, WMH, cherry pickers, windmills, rockettes, arm circles, Michael Phelps, down dog, World’s. Greatest. Stretch. Ever.
THE THANG:
Lineup on the goal line. Travel the length of the field, stopping every 25 yards to do 4 reps of an exercise. Pickup the 6 at the goal line, then travel back doing the same movements/exercises: * Bear crawl / Bobby Hurleys
* Jog / Hand release T merkins
* Broad jump / head touch dry docks
* Backwards jog / Bobby Hurleys
* Lunge / Hand release T merkins
While doing the movements/exercises, do 4 burpees every 4 minutes. All to a soundtrack of 4-inspired songs. Which nobody wanted YHC to share, but YHC is sharing anyway.
https://open.spotify.com/playlist/5wilzBL0phQtK14UFCnF5F?si=pzIXvSUqR_Whj8SRXwNiiw
MARY: flutter kicks, american hammers
ANNOUNCEMENTS: There’s a channel for everything: Dolly Sods backpacking trip, boneathon, Murph, picnic, Dads’ Camp.
COT: Don’t hold on to regret.
F3 The Capital 