Date: 2024-05-22
AO: ignite
Q: Popeye
PAX: bogey, Bootlegger, Goldfish, Kodak, Legacy, meister, Gandalf FNGs: None
COUNT: 8
WARMUP: the usual
THE THANG:
Part 1: pax shadow boxing different combos with pax timer sprinting to Nolan Ryan
Part 2: 3 rounds of 10 balance exercises. Total number of times pax put both feet down for stability was total number of lunges/smurf jacks after each round
Part 3: 2 rounds of 10 no-hand get ups. Total number of failures was total number of groiners/burpees after each round
Part 4: all pax shadow boxing, fancy moves allowed, with periodic sprints to Nolan Ryan all together
MARY: plank, LBC, donkey kick, dirty dog, Freddie Mercury
ANNOUNCEMENTS: Murph, Boneathon, Convergence, Dads Camp
COT: Physical training is about movement variety, too. Work in some motions throughout the day other than sitting in chairs if possible.
Tags: ignite, bogey, Bootlegger, Goldfish, Kodak, Legacy, meister, Gandalf
F3 The Capital 