Date: 2023-08-29
AO: lost-boys
Q: Monk
PAX: Hightower, Walk-on, Doodles, Peanuts
FNGs: None
COUNT: 5
Warmup
windmills, imperial, walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap
The Thang
Catch Me If You Can
The Cooper: 1/2 lap around track. 10 burpees, 10 Squats, then 10 Merkins. ½ Lap around track. Then 9,9, 9 of same.
Cut A Flip
Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Partner runs to the top of the bleachers. Repeato for a total of 150 reps.
Mary: flutter kicks, LBCs, American hammers,
Announcements: 9/11 stair climb. We decided on the name Acropolis for the new AO.
COT: it’s hard to tell when someone who lacks motivation needs a kick in the butt or empathetic encouragement. It’s more often the latter. take the time to listen and find out.
F3 The Capital 