Date: 2024-08-13
AO: delphi
Q: Obadiah
PAX: Nano, Higgins, Peanuts, Rocket, Ashe, Pop Fly, Crop Duster, K-Pop, 5K FNGs: None
COUNT: 10
WARMUP: SSH, WMHs, WGS, Mountain Climbers
THE THANG:
Part 1: Rifle Carry Coupon from Goal Line to next line. Execute 10 Shoulder Presses. Leave coupon, backwards run to previous line and execute 10 monkey humpers. Run back to block, rifle carry to the next line. Execute 10 Shoulder Presses. Leave coupon, backwards run to previous line and execute 10 monkey humpers. Do this all the way down the field.
In the middle of all of this was a EMOM timer. When it went off, PAX were required to complete 5 Merkins before returning to exercise routine.
Part 2: Rifle Carry Coupon from Goal Line to next line. Execute 10 Kettle Bell Swings. Leave coupon, backwards run to previous line and execute 10 squat jumps. Run back to block, rifle carry to the next line. Execute 10 SKettle Bell Swings. Leave coupon, backwards run to previous line and execute 10 squat jumps. Do this all the way down the field.
In the middle of all of this was a EMOM timer. When it went off, PAX were required to complete 5 Merkins before returning to exercise routine.
MARY: All PAX delivered an exercise. Wide-Arm Merkins, Spinning Squat Jumps, American Hammers, Shoulder Taps, Glees, Penguin Taps, plus a few others.
ANNOUNCEMENTS:
– Keep Dunder and Mount’he’s wife in your thoughts.
– 9/11 Stair Climb
– 2F Event at Glory Days on 22 August
COT: Purposeful Disruption. The EMOM served as a purposeful disruption. As men, adults, parents, fathers, etc, we tend to move towards what is easy. We never choose against ourselves. Purposeful disruption is making the conscious choice to move towards that which is hard or uncomfortable. This is where true growth lies.
Tags: delphi, Nano, Higgins, Peanuts, Rocket, Ashe, Pop Fly, Crop Duster, K-Pop, 5K
F3 The Capital 