Date: 2023-12-26
AO: thegeneral
Q: Lazlo
PAX: Major Payne, bogey, Booking, Toolbox, Gherkin, Legacy
FNGs: None
COUNT: 7
It was a soggy morning and a few inconsiderate Arlingtonians decided to warm up in the place where we warm up. So we moseyed to the parking deck where the PAX could stay dry. We used the loop going down the down ramp and up the up ramp, to be in compliance with all known rules, except the one about urinating in public.
WARMUP:
SSH, Imperial Walkers, copperhead squats, Michael Phelps, tempo merkins, down dog
THE THANG:
Two laps of bear crawl down the ramp, run around to the start, and do 10 burpees. Two laps of broad jump down the ramp, run around, and do 10 tuck jump burpees. Two laps of high knees down the ramp, run around, and do 10 kraken burpees.
Next, leg work. Run a lap between the following: 100 squats, 75 Smurf jacks, 50 lunges, 25 Bobby Hurley’s.
Finally, 5 minutes of fun.
5 Bonnie Blair’s (hard way)
10 merkins
20 reverse lunges
Run a lap
Repeato for 5 minutes
MARY:
Flutter kicks, American hammers
ANNOUNCEMENTS:
Forgot to ask
COT:
The Q read a poem over the break that apparently has been around since the 20s, but was new to him. Called Desiderata, it seems to contain all good advice ever given in one place, and seemed worth reading in full.
F3 The Capital 