Date: 2024-05-17
AO: thepatriot
Q: My Space
PAX: 2 percent, bogey, Booking, CableGuy, Goldfish, Hobbyhorse, Ice Tea, Lazlo, Legacy, My Space, Popeye, SAAS, Shake ‘N’ Bake, Smokey, Spokes, Spud, Sunshine, I am the worst at this…sorry. Please add those I missed FNGs: None
COUNT: 22
WARMUP: the usual — SSHs, HBs, Imperial walkers, WMHs, root vegetable extractors, Michael Phelps, LBACs, world’s greatest stretch, and a fellowship lap THE THANG:
10 Blockees, Bear crawl to 10yd line, sprint to 50 yd line, 40 LBCs, jog back to goal line
20 Mercans, Bear crawl to 20yd line, sprint to 50, 30 Nolan Ryan’s, back pedal to goal line
30 over head press, bear crawl to 30yd line, sprint to 50, 20 flutter kicks in cadence, karaoke to goal line
40 curls, bear crawl to 40yd line, sprint to 50, 10 WWIs, karoeke back to goal line 50 air squats, sprint to 50 yard line, 50 calf raises and jog back to goal line
40 curls, lunge walk to 40 yd line, sprint to 50, 10 WWIs, backpedal to goal line
30 over head press, bear crawl to 30, sprint to 50, 20 donkey kicks, karaoke back to goal line.
20 Mercans, bear crawl to 20, sprint to 50, 30 Nolan Ryan’s, Karaoke back to goal line
10 blockees, crawl bear to 10 yd line, sprint to 50, 40 LBCs, jog back to goal line.
Ladder — sprint to 25 and log back, sprint to 50 and jog back, sprint to opposing 25 and jog back, and sprint to opposing goal line and jog back.
MARY: 1 (yes 1 in cadence) wind mill.
ANNOUNCEMENTS: all of them — convergence, Boneathon, the Murph, etc.
COT: Q grew up in a very loving family but his father very rarely verbalized “I love you.” Q has made an effort to say “I love you” to family all the time. Want to be a good role model for my sons on how to express/verbalize “I love you.” So, make sure you are letting folks in your life know you love them. You can never say it too much. The pax then told each other they loved one another after the workout while listening to the Carpenters.
Tags: thepatriot, 2 percent, bogey, Booking, CableGuy, Goldfish, Hobbyhorse, Ice Tea, Lazlo, Legacy, My Space, Popeye, SAAS, Shake ‘N’ Bake, Smokey, Spokes, Spud, Sunshine, I am the worst at this…sorry. Please add those I missed
F3 The Capital 