Date: 2024-10-07
AO: acropolis
Q: Pumpernickel , Hightower
PAX: Peanuts, Spartan, Crop Duster, Milton
FNGs: 1 Milton
COUNT: 6
WEATHER: “cold and humid” – Crop Duster “it’s awesome” – Hightower
WARMUP: SSH, arm stretches, Michael Phelps, good mornings, arm circles, broga. Mosey around the track. THE THANG:
Part 1: DORA (YHC Q)
Pax paired up.
Round 1 – run to the goal line and back.
100 kettlebell swings
200 deadlifts (romanian or non romanian)
Round 2 – crab walk to 30 and run back
75 overhead press
100 chest press
Round 3 – burpee every 10 yards to 50 and back
100 calf raises
100 merkins across the block
Part Deux (Hightower Q)
PAX circled up and held a squat, split into 1’s and 2’s
1’s lined up on the goal line and ran backwards to the 30.
when they got to the 30, 2’s start chasing them.
Proceed to other goal line, then switch roles.
Did this about 3 times there and back, each time cycling who was chasing who. MARY:
Flutter kicks, LBCs.
ANNOUNCEMENTS:
The Grunt.
COT:
Hightower talked about the importance and value of stepping up to Q seeing as YHC agreed to Q after being inspired by Hightower a few weeks back when he Q’d stair climb prep.
Even if you’re not the smoothest at leading a workout, it’s free, so the PAX are always welcome to a refund. Hightower prayed us out
Tags: acropolis, Peanuts, Spartan, Crop Duster, Milton
F3 The Capital 