Date: 2023-12-05
AO: delphi
Q: Pop Fly
PAX: Nano, Monte Karlo, Doodles, Juneau, K-Pop, Flapjack, Blue Steel, Crop Duster, Peanuts, Polar FNGs: 1 Polar
COUNT: 11
WARMUP: SSH, Fellowship Lap, WMS, Cherry Pickers, Double Leg Swings to Reverse Lunge, Toe Touches, Worlds Greatest Stretch
THE THANG:
(1) Blind Man’s Bear Crawl: Pax had to Bear crawl set distances with their eyes closed. if they did not achieve the line to gain or overshot the line to gain, there was a five burpee penalty. Pax conducted five rounds as they bear crawled across the field, goal line to go online
(2) reverse lunge 25 yd, craw bear 25 yd, reverse lunge 25 yards, craw bear 25 yards. The Pax were now back at the goal line where they started
(3) Bear crawl wall sit. Pax performed a wall sit while Pax bear crawled down the line. This was repeated at least two times. Then by request from the Pax, we went to a one-legged wall sit and continued to Bear crawl down the line
(4) Bear crawl social circle. Pax lined up in a circle in the high plank and one by one would bear crawl to another pax across the circle give them a high five and then crawl bear back. Then that Pax would bear crawl to someone else. And so on and so forth until all pax had an opportunity to shine
MARY: Freddy Mercury, LBCs, Flutter Kicks, WWIs, Modified world’s greatest stretch
ANNOUNCEMENTS: not really
COT: Injury is a real thing. It can take time to heal. Sometimes you have to shut it down in order to actually heal yourself.
F3 The Capital 