Date: 2023-11-21
AO: acropolis
Q: Obadiah
PAX: Ashe, Hightower, Peanuts
FNGs: None
COUNT: 4
WARMUP: SSH, Don Quixote, rockettes, down dog, WGS,
THE THANG: 4 rounds
Round 1:
47 BWS, lunge to 47, 47 BWS, lunge to goal line, 47 BWS run 200 yds
Round 2: 47 SSH, buttkickers to 47, 47 SSH, buttkickers to goal line, 47 SSH run 200 yds
Round 3: 47 step back lunges, broad jump to 47 yd line, 47 step back lunges, broad jump to end zone, 47 step back lunges, run 200 yards
Round 4: 47 calf raises, bear crawl 47 yards, 47 calf raises, bear crawl 47 yards, 47 calf raises, run 200 yards. LD
Extra credit: 47 squat jumps
MARY: glees, low planks, flutterkicks, lbcs
ANNOUNCEMENTS: rambler ramble
COT:. Not about what you can do or are able to do, but what you are willing to do.
F3 The Capital 