DATE: 2023-04-17
AO: Patriot
Q: Wedding Singer
PAX: Major Payne, Big Short, Lucius, bogey, CableGuy, 2 percent, Jag, Booking, Shake ‘N’ Bake, Lazlo, Ice Tea, citrus, Sunshine, Legacy, Smokey, Strange Brew FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch
THE THANG: PAX counted off into four groups for rotations
1 – 20 Overhead Press / 20 Coupon Squats / 20 Around the World / Bearcrawl to 2 2 – 20 Merkins / 20 Big Boi Sit-ups / 20 IC Shoulder Taps / Lunge Walk to 3 3 – 20 Coupon Curls / 20 Atlas Shrug / 20 Coupon Rows / Run to track 4 – Run a lap, serve as timer
MARY: LBCs, Nolan Ryans, Side Plank Leg Lift, Bird Dogs, Flutter Kicks
ANNOUNCEMENTS: Boneathon, 5 year anniversary planning
COT: Q did his regular Saturday morning run, then met up with bikers who had done a 50 mile gravel ride. Tracked @roadkill and @patchouli who were running 50 miles. Morning run felt like less of an accomplishment, but that’s not right. Don’t compare yourself to others – or even your younger self. Get out there, be consistent, do your thing, and feel good about it.
F3 The Capital 