Date: 2024-04-22
AO: thepatriot
Q: Flipper
PAX: bogey, CableGuy, Fitz-Hume, Lazlo, Bone, Smokey, @myspace, @pepboys, @shortrib, Welcome @Picasso (Lee) FNGs: 1 Welcome @Picasso (Lee)
COUNT: 11
WARMUP: SSHs, Hillbillies, Windmills, Potato Pickers, DDs, Worlds Greatest
THE THANG: Start off with some dips and steps ups on the bleachers. Made our way to the far side of the field for a cross-field bear crawl.
Moseyed to the front of the school with the kettle bell. KB couldn’t touch the ground during our tour.
Step Ups and Durkins (2 rounds)
Wall Sits and broad jumps (2 rounds)
Back to the track for a Ricky Bobby to the wall by the home stands. Made our way down the wall with wall sits and bear crawls as the PAX kept the KB off the ground.
Made our way to the field and progressed the length of the field by holding a plank and passing the KB along the line. Last person then ran to the front of the line and waiting for the KB to come down the line.
MARY: LBCs, toy soldiers, side planks, flutter kicks
ANNOUNCEMENTS: Boneathon over Memorial Day weekend. Capital region meetup at Roosevelt island on 6/1. Happy hour Wednesday at Smokey’s.
COT: Remembering the importance of regular colon cancer screenings via colonoscopies. A work friend in his mid-40s recently passed away because of colon cancer. Let’s be proactive about our health and making sure we’re staying on top of recommendations on annual checkups.
Tags: thepatriot, bogey, CableGuy, Fitz-Hume, Lazlo, Bone, Smokey, @myspace, @pepboys, @shortrib, Welcome @Picasso (Lee)
F3 The Capital 