Date: 2024-10-28
AO: hamilton
Q: 2 percent
PAX: Defiance, Mulligan, Legacy, Hobbyhorse, Goldfish, Popeye, Spud FNGs: None
COUNT: 8
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
THE THANG: Pax broke up into 2 groups for EMOM rotation: 3 rounds of Pull Ups and Dips
Went to the wall: Dirty Hookups: plank position, 1 -raise right hand to the wall. 2- left hand (horizontal plank), 3- right hand down, 4-left hand down 3 rounds of Wall Sits w/ Military Press and Calf Raises
Back to the soccer field for:
The Evolution of Man – 10 Swimmers IC at the goal line, Army Crawl to the 5, Bear Crawl to the 18, sprint to the opposite end line. Repeato.
Breading the Cutlet – roll to Merkin, rinse and repeat to the 18 and back. No one threw up this time. Hammer Time (burpees on “can’t touch this”, side shuffle on “break it down”)
MARY: V-ups, Flutter Kicks, Box Cutters, Alabama Prom Dates, J-Lo’s, Nolan Ryan’s
ANNOUNCEMENTS: New AO launching on 11/1 0530 at Tuckahoe Elementary, 11/9 the Grunt 0700 Lincoln Memorial, Columbia Baptist Spend Yourself 5k/3k 0800 on 11/24
COT: Some inspirational quotes from MC Hammer:
“Success is sweeter when you climb the ladder by helping others up.” “You have to build your tribe and be loyal to them.”
“Belief and hard work can get you to the top, but staying there requires humility and integrity.”
“I always believe that the sky is the beginning of the limit.”….and my personal favorite:
“You don’t have to invent the wheel, but you might want to be the company that invents the rims.”
Tags: hamilton, Defiance, Mulligan, Legacy, Hobbyhorse, Goldfish, Popeye, Spud
F3 The Capital 