Date: 2024-09-24
AO: delphi
Q: Nano
PAX: K-Pop, Obadiah, Peanuts, Ashe, NOAA, 5K, Rocket
FNGs: None
COUNT: 8
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS
THE THANG:
– The PAX partnered up, partner 1 did bear crawls to the 20 yd line with the Cindy and the other ran the length of the field.
– Partner 1 started the exercise for the round with the Cindy and it continued like a standard DORA until the reps were completed. The next round partner 2 did the bear crawl back to the goal line. The rounds mode of transport and exercise included:
– Bear crawl/50 curls
– Bear crawl//100 Cindy squats
– Lunge walk/200 overhead press
– Lunge walk/150 rows
All together, the PAX repeated the bear crawls, crawl bears, forward and reverse lunges, for 20 yards each and stopping to do an extra set of the round 4 EMOM exercise.
EMOM (actually every 2 min) exercises beginning at the end of
– round 1: 1 burpee
– round 2: 1 burpee, 5 big boys
– round 3: 1 burpee, 5 big boys, 10 flutter kicks
– round 4: 1 burpee, 5 big boys, 10 flutter kicks, 20 SSH
MARY: time for some Freddie Mercury
ANNOUNCEMENTS: Nov 9th is The Grunt!
COT: Seeing is not always believing, at least it shouldn’t be! We see and are conscious of only a tiny fraction of all the information that enters our minds through our various senses. Therefore keep an open mind, give others the benefit of the doubt, and be ok with changing your mind in the face of new information.
Tags: delphi, K-Pop, Obadiah, Peanuts, Ashe, NOAA, 5K, Rocket
F3 The Capital 