Date: 2023-10-20
AO: thepatriot
Q: Flipper
PAX: 2 percent, Big Short, Booking, CableGuy, citrus, Defiance, Jag, Maguire, Major Payne, My Space, Shake ‘N’ Bake, Sunshine, Vila, Popeye, Hobby Horse, Boardwalk, down range PAX from Statesville (welcom!) FNGs: None
COUNT: 19
WARMUP: SSHs, windmills, WMHs, carrot pickers, DDs
THE THANG: Fellowship lap
Lurpee to the 50, 50 squats, backpeddle to goal line
Bear crawl to the 40, 40 calf raises, backpeddle
Bear crawl to the 30, 30 squats, backpeddle
Bear crawl to the 20, 20 merkins, backpeddle
Bear crawl to the 10, 10 burpees, backpeddle
Lurpee to the 50, 50 squats, backpeddle to goal line
Modified Ricky Bobby with holding plank and passing the kettle bell down the side line. Repeat.
Ring of fire: holding plank while PAX bear crawls around and shouting out their favorite Halloween candy
Fellowship lap
MARY: flutter kicks, LBCs, toy soldiers
ANNOUNCEMENTS: none
COT: The road to enlightenment is long and difficult and you should try not to forget snacks and magazines. And remember to just Let It Go…
F3 The Capital 