Date: 2023-11-13
AO: acropolis
Q: Obadiah
PAX: Hightower, Battleship, Monk, Rambler, Peanuts
FNGs: None
COUNT: 6
WARMUP: lap, squats, ssh, WMH, arm circles, imperial walkers, down dog, WGS THE THANG:
Partner A runs a lap (400m)
Partner B commences the workout with the block with a murder bunny out to each segment and rifle carry back to goal line.
5 yards = 5 blockies
10 yds = WW3
15 yds = 15 thrusters
20 yds = 20 merkins
25 yds = 25 windshield wipers
30 yds = 30 curls
Partner A takes over at wherever Partner B is at in the workout and switching continues.
30 min goal is NLT 4 rounds.
MARY: ran out of time
ANNOUNCEMENTS: Ramble on in December along with coat drive
COT: 1 Peter 5:5 “Clothe yourselves in humility…”. Pride is our default setting. Think less of ourselves, show honor, give up our choice seats and personal comfort freely.
F3 The Capital 