thepatriot Back to Basics

Date: 2024-11-04
AO: thepatriot
Q: Maguire
PAX: Anchorman, Couch Potato, Mulligan, citrus, CableGuy, 2 percent, SAAS, Early Bird, Booking, Wedding Singer, Ice Tea, Shake ‘n’ Bake, Coconuts, Bone, My Space, Hobbyhorse, Strange Brew, Rim Fire, Maguire, Roadhouse, FNGs: None
COUNT: 21

WARMUP: Side straddle. Itty Bitty. Imperials. Hillbillies. Pickers. Willies. Downward dog. Greatest stretch and cobra Kai…it was a moving warmups w some burpees. THE THANG:
1. Washington wall sits while partner counted to 25 Lincoln leg lifts. Rotated a few times and burpees in between.

2. Suicide Dora. Partner up.

Rd1. Rotated w partner going to 10, 20…90, 100 and back. Exercise: merkin.

Rd2. Same. Exercise. LBCs.

Rd3. Same. Exercise: squats.

Rd4: Modified. All run 10, 20….40, 50 and back. Burpee at each turn.

MARY: Flutters. Spelling. Toy Soldiers and solid stretch from Wedding Singer

ANNOUNCEMENTS:
1. Grunt this Saturday 0700
2. F3 merch deadline today
3. Hobbyhorse leading Q Friday and teaching those that are eagerly awaiting their VQ.

COT: Back to Basics. Life ain’t easy but we move forward. Start small. Baby steps. One foot forward. Build the blocks. Grow yourself, family, neighborhood and colleagues.

Tags: thepatriot, Anchorman, Couch Potato, Mulligan, citrus, CableGuy, 2 percent, SAAS, Early Bird, Booking, Wedding Singer, Ice Tea, Shake ‘n’ Bake, Coconuts, Bone, My Space, Hobbyhorse, Strange Brew, Rim Fire, Maguire, Roadhouse,