Date: 2024-03-20
AO: delphi
Q: Doodles
PAX: Mounthe, Twin Star, NOAA, Obadiah, K-Pop, Rambler, Ashe, Nano, Pop Fly, Crop Duster, Goose FNGs: None
COUNT: 12
WARMUP: ssh, WGS, arm circles, cherry pickers, Willy mays, imperial walkers. Shoulder stretches. THE THANG:
Mike Tyson’s prison workout
10 Mike Tyson’s
10 jump squats
10 donkey kicks
10 crawl out merkins (also known as inch worms)
10 SSHs in cadence
Above done together. Then moseyed to goal line for –
Sprint 50 mosey back
Sprint 40 mosey back
Sprint 30 mosey back
Mtn climbers on own until all finish. That’s one round. Completed 3 rounds.
MARY: half way round ring of fire
ANNOUNCEMENTS: Murph in May, AT in April.
COT: Q source – Apprenticeship/ q talked about spending time with daughter this weekend doing some apprenticeship. Listen and be humble goes along way.
Tags: delphi, Mounthe, Twin Star, NOAA, Obadiah, K-Pop, Rambler, Ashe, Nano, Pop Fly, Crop Duster, Goose
F3 The Capital 