Date: 2024-06-15
AO: thesandlot
Q: Legacy
PAX: AI, citrus, Lazlo, Roadhouse, Cam, SAAS, Defiance
FNGs: None
COUNT: 8
WARMUP: Side Straddle Hops, Imperial Walkers, Hill Billy, Cherry Pickers, Little Bitty Arm Circles (and Reverse), Willy Mays Hayes, Michael Phelps, Downward Dog, WGS, Cobra Kai
THE THANG: First Thing: Hotel Bear-afornia, Various sand kettlebells were lined up on the field every 10 yards, and PAX had to bear crawl to a sand kettlebell, do the station, and move on; stations were: ground to overhead for the 35s, and coupon squats for the 44s and 55s. Done for the duration of the Eagles Hotel California; then a quick sequence of 20 merkins and 10 full count Bonnie Blairs, each x3 completed during the Grateful Dead’s rendition of Johnnie B. Goode, performed at RFK Stadium in 1973, then segue to a jam session involving numerous training implements, such as the CoreFit Hammer, the Dynamax Slog, Various Slam Balls, a few Cinderfit blocks, and the sand kettlebells. I got more gear than I need, but not as much as I want. Two PAX were the times with farmers walks with the 44 and 55 sand kettles, while others riffed on reps. Did this for a while, Then, to close, a cover of the Major Payne “Convergence Race,” two teams of PAX, with one PAX from each team running a loop while the other 3 did the series of 1) Shoulder Taps, 2) Mountain Climbers, 3) SSHs. Did this twice.
MARY: LBCs, sets of 10, taking turns passing the Dynamax Slog for a heavy set of LBCs
ANNOUNCEMENTS: Check out channels for info on the Ruck and Float, Cornhole Tournament 6/30, We are looking to get some 7-11 sponsorship for the 9-11 Stair Climb.
COT: Remembering not to overlook your blessings is a frequent theme of COTs, and it is certainly appropriate with Father’s Day here tomorrow. YHC is triply blessed as a biological father, an adoptive father, and an adoptive parent who received a sibling call. It is great doing F3 with all these great dads. SYITG!
Tags: thesandlot, AI, citrus, Lazlo, Roadhouse, Cam, SAAS, Defiance
F3 The Capital 