Date: 2023-09-06
AO: thepatriot
Q: Booking
PAX: Bone, Smokey, Ice Tea, Big Short, Anchorman, 3 mile, Pilsbury, Overthrow, Wedding Singer, Strange Brew, Shake ‘N’ Bake, Hobby Horse FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Windmills, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai- THE THANG: After a 1/4 mile fellowship lap PAX partnered up for DORA as follows:
Partner 1 run to 50 yard line and back while partner 2 does exercises, the switch.
100 merkins
150 plank jacks ( I/C)
200 squats
Mosey to bleachers for
40 dips
40 step ups
Mosey to other goal line:
Bear crawl to 10—10 merkins
Bear crawl to 20— 20 shoulder taps
Bear crawl to 30— 30 big bois
Bear crawl to 40— 40 overhead claps
Bear crawl to 50— 50 calf raises
Sprint to goal line
MARY: flutters, LBC, donkey kicks, mule kicks
ANNOUNCEMENTS: corn hole tournament and 9/11 are coming up- check slack
COT: Q discussed importance laughter plays in our lives by stimulating our organs, releasing stress, improving immunity, relieving pain and coping with difficult situations. Laugh more at yourself and with others as part of life!
F3 The Capital 