Date: 2024-03-08
AO: thepatriot
Q: CableGuy
PAX: Legacy, Flipper, Groundhog, 2 percent, Strange Brew, Big Short, Bone, Shake ‘N’ Bake, SAAS, Popeye, Lucius, Smokey, Short Rib, bogey, citrus, Boardwalk, Pilgrim, Lazlo, Fredo, Ice Tea, Skymiles, Spokes, Big Sky (Greensboro) FNGs: None
COUNT: 24
WARMUP: SSH, Penalty Burpee, Imp Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG: Two rounds of modified IPC Belle Ringer:
Blocks on the goal line. 5 Man Makers then a rifle carry to the 30 for escalating sets of exercises: 10 Low Rows; 15 Goblet Squats, 20 Overhead Press; 25 Coupon Swings; 30 curls. After each exercise set, farmers carry back, do your Man Makers, and rifle carry to the 30. Yes it is more confusing to write up than to actually do.
We did two full rounds for 250 reps.
Then 30 Merkins.
Then Exercise Ball Ultimate with plenty of burpees and Mary exercises interspersed.
Halftime show was 10 Alternating Shoulder Taps IC/10 Mountain Climbers IC x 3 rounds MARY: Integrated
ANNOUNCEMENTS: Change your clocks and train for the Boneathon
COT: Lead with kindness. YHC was struck by a recent situation at Trader Joes where the staff embraced a young man who stood out from the crowd. In leading with kindness they created good outcomes for him, the staff and dozens of customers.
Tags: thepatriot, Legacy, Flipper, Groundhog, 2 percent, Strange Brew, Big Short, Bone, Shake ‘N’ Bake, SAAS, Popeye, Lucius, Smokey, Short Rib, bogey, citrus, Boardwalk, Pilgrim, Lazlo, Fredo, Ice Tea, Skymiles, Spokes, Big Sky (Greensboro)
F3 The Capital 