Date: 2023-12-14
AO: thehighlands
Q: Traveler
PAX: Toolbox, Hard Knox, Monk, Jag, Katniss, Animal, Knievel, LTD, FNG Gritty, FNG Play-Doh FNGs: 2 FNG Gritty, FNG Play-Doh
COUNT: 11
WARMUP:
LBAC, Michael Phelps, Moroccan Night Clubs, Mosey around the field with butt kickers, high knees, and regular. Full field sprint and back pedal.
THE THANG:
EMOM for 8 minutes:
10 tuck jumps, 10 WWIIs, 10 bonnie blairs SC, 10 yard bear crawl, 10 yard crawl bear. Probably a bit ambitious for 1 minute. PAX modified the counts as necessary.
Diego – Like Dora 1-2-3, but harder
PAX partnered up. PAX 1 starts working on the exercise count while PAX 2 runs to midfield and back. Flapjack, and continue count where PAX 1 left off. The exercises were:
100 – ‘Merkins
150 – Overhead press w/ block
200 – LBC
150 – Block Curls
100 – Squats w/ Block
Ring of Fire: Planks and 5 merkins each
MARY: American Hammers and Flutter Kicks
ANNOUNCEMENTS: Major Payne convergence, all PAX are welcome at the General on Tuesdays
COT:
For Catholics this Sunday is Gaudete Sunday, which means Rejoice. All of the Scripture readings this Sunday encourage us to rejoice. It’s a good reminder that our faith should be a source of joy for us and for others. There’s plenty of opportunity to be disciplined and scrupulous no doubt. But it’s the joy that we live in that will bring others to Christ. So let’s be men of joy today.
F3 The Capital 