DATE: 2023-04-17
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Battleship, Zeus, Peanuts
FNGs: None
COUNT: 4
WARMUP:
SSH, static lunges, WMH’s, down dog, groin, cobra kai. Then moved to shuttle run across tennis courts.
THE THANG:
1 mile loop
10 rounds:
5 pull ups
10 merkins
15 squats
1/2 mile run
MARY:
Catch your breath
ANNOUNCEMENTS:
COT:
The importance of the First Follower, not always about the leader. Without the first follower, the leader is alone. The first follower ‘legitimizes’ the leader. Then the first follower embraces others to also follow along, and that’s how the snowball process rolls down hill.
F3 The Capital 