Date: 2024-10-01
AO: thegeneral
Q: citrus
PAX: SAAS, Lazlo, Gherkin, Robo, Hard Knox, Spud, Jenner, Hobbyhorse FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Cherry pickers, IW, Hillbillies, moseying around with coupons.
THE THANG: Pearls on a string. Start with 5 burpees for the first round, then do 15 merkins and 5 burpees, etc. – 5 burpees
– 15 merkins
– 25 tempo squats
– 35 mountain climbers
In between rounds of exercise, we used the entire parking deck: 1. Jog the first section of the parking deck
2. Bear crawl down the ramp
3. Farmers carry the next section, doing a coupon press at each joist 4. Bear crawl down the ramp
5. Jog the last section of the parking deck
Repeat in reverse, but crawl bear up the ramp
MARY: LBC, flutter kicks, penguin crunches, tempo donkey kicks
ANNOUNCEMENTS: Grunt 11/9, Halloween parade (date?), Old Rag 10/26
COT: Really bad things are happening to folks in SW Virginia and western NC/SC. A minute of silence.
Tags: thegeneral, SAAS, Lazlo, Gherkin, Robo, Hard Knox, Spud, Jenner, Hobbyhorse
F3 The Capital 