Date: 2023-11-13
AO: thepatriot
Q: citrus
PAX: Lazlo, Strange Brew, 2 percent, Spud, My Space, Jag, Roadkill, bogey, Vila, Lucius, Wedding Singer, Legacy, Boardwalk, Booking, Pilsbury, Hobbyhorse, CableGuy, Popeye, Overthrow, Ice Tea, Big Short FNGs: None
COUNT: 23
T-claps (whatever those are) to @yardsale for inspiring this beatdown. And by “inspire”, YHC means half of it is literally what @yardsale Q’d last week. The other half is 100% original recipe.
WARMUP: SSH, WMH, root vegetable extractors, side planks, donkey kicks, down dog
THE THANG:
In groups of 4, with 2 partners moving and 2 exercising, complete the following rounds:
ROUND 1 (4x):
Move: Murder bunny to 20 and Bunny murder back
Exercise: Shoulder press
ROUND 2 (3x):
Move: Rifle carry to 40 and back
Exercise: Coupon swings
ROUND 3 (2x):
Move: Farmer’s carry to other goal line and back
Exercise: Chest press
ROUND 4 (1x):
Move: Bear crawl coupon drag to 20 and crawl bear back
Exercise: Bent over row
MARY: Flutter kicks, LBCs, penguins, Nolan Ryans (@citrus edition)
ANNOUNCEMENTS: 5k at #ignite on 11/19 (https://runsignup.com/Race/VA/FallsChurch/SpendYourself5k) and 5k turkey trot on 11/23 (https://arlingtonvaturkeytrot.org)
COT: Shout out to those who attended #thegrunt this past weekend to honor our veterans. If you haven’t attended a CSAUP yet, pick one and post. Support a cause, meet some PAX who don’t post at your normal AO, or just step outside your comfort zone. Worst case, you lose a pint of blood (thanks, @jag).
F3 The Capital 