Date: 2024-01-04
AO: olympus
Q: Pop Fly
PAX: K-Pop, Peanuts, Blue Steel, Pole’er, Mounthe, Rollingstone, Goose, Bailiff , Twin Star FNGs: 1 Twin Star
COUNT: 10
WARMUP: SSH, WMHs, WGS, Merkins, Squats, Double Leg Swing Reverse Lunges
THE THANG:
Part 1:
20 Merkins
2 Minutes up and down the Stairs
4 Burpees
20 Squats
2 Minutes up and down the Stairs
4 Burpees
20 WW2s
2 Minutes up and down the Stairs
4 Burpees
Part 2:
Four rounds of:
2x Burpees
10x Merkins
Run up the Hill
Part 3: Pax ran up and down the home bleachers from on end to the other. When they got to the end, the Q, needing to catch his breath, asked Peanuts to lead the group in the ‘Dirty Bird’. Peanuts was happy to oblige. Dirty Bird:
10x Each – Arm Circles (fwd), Arm Circles (backwards), Seal Claps, Moroccan Night Clubs, OH Arm Press, Chinooks, and finished off with 20x OH Arm Claps
Pax had to get back to the start, so they ran the bleachers again. Once they picked up the 6, it was time for a Leg Blaster. Leg Blaster:
10x Each: Knee Dips (both legs), 1.5 Squats (IC), Alternating Fwd Lunges, Alternating Reverse Lunge
MARY: A quick hamstring stretch
ANNOUNCEMENTS: At some point the Social Committee will provide a location for next Thursday’s 2F event
COT: Choose the hard things. The easy things might be easy, but they won’t provide any real gains or benefits and can actually cause us to not like it. And when you don’t like it, it becomes hard. So start with the hard and be rewarded
F3 The Capital 