apollo Did It My Way

Date: 2024-03-13
AO: apollo
Q: Monk
PAX: Monk
FNGs: None
COUNT: 1

WARMUP:

imperial walkers, arm circles, Michael Phelps, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap

The Thang
I cut this in half to do it solo
Partner up
Grip, Rip, and Roller Dora (GRRs)
runner runs to the end zone and back. Partner performs, a grip, rip, and roll + exercises as follows:
Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground. At the appropriate point, do the following exercises Dora-style

80 merkins on the block
160 single count, flutter kicks next to the block
240 squats holding the block

MARY: nope
ANNOUNCEMENTS: none
COT: In whatever you do today, focus on the benefit to others more than whatever recognition you deserve. It’s easy for thoughts of pride to take over when you’re doing well for others. Whatever honor you receive, it’s for the excellence with which you served.

Tags: apollo, Monk