Date: 2023-12-26
AO: delphi
Q: Pop Fly
PAX: Blue Steel, Obadiah, Doodles, RedOktober, Mounthe, Crop Duster, Gadget FNGs: None
COUNT: 7
After some back and forth on the Slack channel about whether or not the Q was going to be in a place of mental and physical preparedness for today’s workout, the Q rallied and brought the bear crawl business.
WARMUP: SSH, WMHs, Mike Phelps, Fwd Lunges, Reverse Lunges, Squats, Down Dog, World’s Greatest Stretch. THE THANG:
Part 1:
(a) Bear Crawl to 50yd line. Broad Jump remaining 50 yards. Do 5 Burpees after every 3rd Broad Jump + 50 Calf Raises
(b) Bear Crawl to 50yd line. Broad Jump remaining 50 yards. Do 3 Burpees after every 5th Broad Jump + 50 Calf Raises
Part 2:
(a) Travelling Jack Webb.
– Bear Crawl 10 yards. 1 Merkin + 4 OH Press
– Bear Crawl 10 yards. 2 Merkins + 8 OH Press
– Bear Crawl 10 yards. 3 Merkins + 12 OH Press
— Continue this pattern until reaching the opposite goal line and ending with: – Bear Crawl 10 yards. 10 Merkins + 40 OH Press
Editors Note: This equals 55 Merkins + 220 OH Press
(b) Travelling Jane Webb.
– Lunge Walk 10 yards. 1 squat + 4 Sit Ups
– Lunge Walk 10 yards. 2 squats + 8 Sit Ups
– Lunge Walk 10 yards. 3 squats + 12 Sit Ups
— Continue this pattern until reaching the opposite goal line and ending with: – Lunge Walk 10 yards. 10 squats + 40 Sit Ups
Editors Note: This equals 55 Squats + 220 Sit Ups
MARY: Nope – see the Thang
ANNOUNCEMENTS: 11 January 2F event
COT: Find grace and joy in the small, large, and medium sized things – because they are there everyday waiting for you to take and find joy in them.
F3 The Capital 