Date: 2023-12-05
AO: atlantis
Q: True North
PAX: Deflator, Smokey, Cartwheel (DR from Chattanooga)
FNGs: None
COUNT: 4
WARMUP: static stretches of legs and back
THE THANG: mosey to Nats stadium in modified Indian Run with last man doing 3 burpees. other PAX progress while lunge walking then arm circling as directed by the Q.
At the stadium, modified Tooth Fairy (no hopping) up and down the steps (approx 30 steps), at each step: 3 merkins (up)
3 squats (down)
5 calf raises (up)
5 American hammers (down)
in between, serpentine up and down the steps in pairs while the other two shoulder tap, plank, and do Peter Parker merkins Return to base with the same mosey as before
MARY: 20x rope climbers
COT: use December to prepare for how you’ll celebrate the holidays and plan how to make the New Year better than the past one. don’t get tricked into boxing yourself into last minute preps (boxing pun intended)
F3 The Capital 