Date: 2024-07-24
AO: thepatriot
Q: Bone
PAX: Lazlo, My Space, Boardwalk, Shake ‘N’ Bake, Hops, Strange Brew, Defiance, Wedding Singer, Booking, Sunshine, CableGuy, Big Short, Coconuts, Couch Potato, Pilsbury, Spud, Coxswain, Trademark, Prestige, @fiveway FNGs: None
COUNT: 21
WARMUP: Side Straddle Hops
Imperial Walkers/Hillbillies
Little Bitty Arm Circles
Michael Phelps
Root Vegetable Extractors
Willy Mays Hays
Downward Facing Dog/Cobra Kai
THE THANG: Mosey to the parking lot: Lunges to bear crawl 2nd half.
Bike rack leg overs – this is a crowd pleaser and takes a lot more time than expected
Thank you to Deflator here: Pyramid merkins, irkins, dips, step ups w/ a hop 10x each, then 13, 16, 13, 10 with a raised leg for 5 each on 13 and 10 on the way back down-for the merkins, irkins, and dips. [I had another pyramid queued up but no time due to the bike rack!]
Run to benches: 20 squats, 5 burpees. 20 calf raises, 5 double down burpees. 20 SSHs in cadence, 5 triple down burpees. Had to move due to car traffic, to the basketball court. 20 calf raises, 5 quadruple down burpees. 15 shoulder taps, 15 mountain climbers IC. 20, then 15 again. MARY: Elevator sit-ups. (Flat, table top, straight up)
Rope climbers
Toy Soldiers
Stretch
ANNOUNCEMENTS: 8/3 Rick and float, Yard Sale fund raiser, 9/11 stair climb
COT: Related to 2 percent’s COT on Independence, careful what you wish for-my daughter is going to Germany for college, a massive separation.
I looked for a related quote and found nothing, but ended up finding something about worry:
“Worrying is carrying tomorrow’s load with today’s strength- carrying two days at once. It is moving into tomorrow ahead of time. Worrying doesn’t empty tomorrow of its sorrow, it empties today of its strength.” ~ Corrie Ten Boom, Dutch writer
Tags: thepatriot, Lazlo, My Space, Boardwalk, Shake ‘N’ Bake, Hops, Strange Brew, Defiance, Wedding Singer, Booking, Sunshine, CableGuy, Big Short, Coconuts, Couch Potato, Pilsbury, Spud, Coxswain, Trademark, Prestige, @fiveway
F3 The Capital 