Longest mile plus!

Date: 2023-08-14
AO: thepatriot
Q: Major Payne
PAX: Wedding Singer, Coconuts, Strange Brew, Overthrow, Coat Factory, Smokey, Obadiah, Anchorman, Flipper, bogey, CableGuy, Big Short FNGs: None
COUNT: 13
13 gathered Monday for the Longest mile plus! Life sometimes seems like the longest mile. Here’s what happened:

WARMUP:

SSH x30
WMH x10
Imperial Walker x10
LBAC/Reverse x10 each
BWS x 10
Slow Merkin x10

THE THANG:

Longest mile. Repeat 4x. Pick up 6 every 400m.
• 10 Burpees
• 100 meter Run
• 20 Merkins
• 100 meter Run
• 30 LBCs
• 100 meter Run
• 40 squats
• 100 meter Run

The first lap was just a “do it” lap. Second lap was timed and third lap was “go faster.” Final lap was together, like life should always be.

Jacobs Ladder- climb steps, 1 jump squat, back down, 6 burpees, back up, increasing jump squats and decreasing burpees each time, maintaining 7 reps.

MARY:

25 x flutter kicks
25 x LBCs
25 x Superman pulses

ANNOUNCEMENTS: 9-11 stairclimb!! Next Wednesday we kick off the Falls Church AO at Columbia Baptist Church. SYITG!

COT: Prides blunts the very instrument we need to own in order to succeed: our mind. Our ability to learn, to adapt, to be flexible, to build relationships, all of this is dulled by pride.