Date: 2024-08-21
AO: compound
Q: Poe
PAX: Hightower, Big Bird, Rambler, Yardbird, Roddick, Popeyes, Skidoos, Cactus FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan Night Clubs, LBACs, Michael Phelps, IW, Cherry Pickers, WMH, Down Dog, WGS, Cobra, lap around field
THE THANG: Mosey across parking lot and through closest garage
Bear Crawl District Ave to Target, about 1/4 mile, stopping every so often for an exercise
Stroll to garage, run to top, merkins, run down to “grass,” B-O-M-B-S, back to garage, run to top, squats, run down to “grass,” dips, step ups, mosey back to field
MARY: LBCs, side plank dips, starfish
ANNOUNCEMENTS: 9/11 stair climb, HH 8/22 in Burke, AT hike weekend of 10/18
COT: one of my first workouts in 2018 was the 400M bear crawl and I couldn’t do it (not even close). 6 years later it was very doable. Keep making progress every day.
Tags: compound, Hightower, Big Bird, Rambler, Yardbird, Roddick, Popeyes, Skidoos, Cactus
F3 The Capital 