Date: 2024-10-25
AO: edge_of_reason
Q: Quip
PAX: Chef
FNGs: None
COUNT: 2
WEATHER:
Clear and 56°
WARMUP:
5 cc arm circuit
10 cc hillbillies
20 cc mountain climbers
10 cc Hairy Rockettes
5 cc cherry pickers
*with a couple bonus burpees
THE THANG:
5 cc Merkins
10 cc absolutions (high plank starting position, feet to hands 1, and back 2, Catalina 3-4, plank jack 5-6, reverse Catalina 7-8, done: 8ct) 15 cc big boy situps
20 cc side straddle hops
15 cc big boy situps
10 cc absolutions
5 cc Merkins
Lunge/bear crawl/crab walk/karaoke/sprint suicides on the return run back and do a burpee every 10 yds, went to the 10, 20, 30, 40, end zone, 40, 30, 20, 10
5 cc Merkins
10 cc absolutions
15 cc big boy situps
20 cc side straddle hops
15 cc big boy situps
10 cc absolutions
5 cc Merkins
MARY:
10 cc am hams
20 cc hello Dollie’s
30 cc lbcs
20 cc leg lifts
10 cc dying cockroaches
ANNOUNCEMENTS:
Bros and Beers at Daniel Greco’s place on 11-15. DM Quip for more details.
COT:
-Chef’s Dad for job security and morale at current position
-Continued prayers for Quip’s job
-Quip’s M’s Aunt passing and comfort for family and logistics of M getting down for the funeral. -Peace and grace for the country and election
Tags: edge_of_reason, Chef
F3 The Capital 