Date: 2023-12-19
AO: delphi
Q: Pop Fly
PAX: Glee, Obadiah, Derecho, Monte Karlo, Nano, K-Pop, Crop Duster, Ashe, Rambler, Peanuts, Rocket, Red Oktober FNGs: 1 Red Oktober
COUNT: 13
WARMUP: SSHs, Warm up lap, Squats, Lunges, Merkins, WGS, Cobra Dogs
THE THANG:
90 Second EMOM + DORA
Partner A runs to 50yd line with Coupon / Partner B does exercises. Switch at Goal Line. EMOM:
Partner with Block – 3 Blockees
Partner at Goal – 5 Hand Release Merkins
DORA:
50 Carolina Dry Docks
100 Lunges
150 Sit Ups
200 SSHs (SC)
250 Calf Raises
200 SSHs (SC)
150 Sit Ups
– ran out of time
MARY: Stretching
ANNOUNCEMENTS: Shirt Order, Pending and forthcoming Happy Hour in January
COT: We all deal with demons. Extend a hand and a smile and you may just help somebody’s day. Not just during the holiday period, but everyday.
F3 The Capital 