Date: 2024-08-29
AO: compound
Q: Popeyes
PAX: Big Bird, Yardbird, Monte Karlo, Skidoos, Cactus, Butterfly, Catepillar FNGs: 1 Catepillar
COUNT: 8
WARMUP: SSH, Merkins, Mosey with butt kickers, high knees, super marios, arm circles. Worlds greatest stretch, down dog, cobra kai. THE THANG:
All together: Run 2 flights of stairs, run across the parking lot, run down 2 flights of stairs. Group 1 – Do it again
Group 2 – Burpees while we wait for Group 1 to come back
Switch – Group 1 does Burpees and Group 2 does the stairs
All together: Run 3 flights of stairs, run across the parking lot, run down 3 flights of stairs. Group 1 – Do it again
Group 2 – Merkins while we wait for Group 1 to come back
Switch – Group 1 does Merkins and Group 2 does the stairs
All together: Run 4 flights of stairs, run across the parking lot, run down 4 flights of stairs. Group 1 – Do it again
Group 2 – Big Boy situps while we wait for Group 1 to come back Switch – Group 1 does Big Boy Situps and Group 2 does the stairs
All together: Run 5 flights of stairs, run across the parking lot, run down 5 flights of stairs. Group 1 – Do it again
Group 2 – Flutter kicks while we wait for Group 1 to come back Switch – Group 1 does Flutter kicks and Group 2 does the stairs
All together: Run 6 flights of stairs, run across the parking lot, run down 6 flights of stairs.
MARY: She was present
ANNOUNCEMENTS: 9/11
COT: Anger abounds. There was a 40 something year old who shot a 30 something year old at the Gold’s Gym in Reston. My daughter and my wife got into an argument and said some hurtful things. Anger oftentimes generates angry words and actions. Instead of expressing your angry feelings or actions, try forgiveness. It is as equally as memorable on the other side but in a positive way.
Tags: compound, Big Bird, Yardbird, Monte Karlo, Skidoos, Cactus, Butterfly, Catepillar
F3 The Capital 