Date: 2024-11-11
AO: thepatriot
Q: Gherkin
PAX: CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh FNGs: 1 PlayDoh
COUNT: 13
WARM UP
Elwoods, Imperial Walkers
Willie Mays Hays, Cherry Pickers, World’s Greatest Stretch, Groiners
THE THANG
We alternated roughly 1 minute of running with 1 minute of exercises – EXCEPT when the Eagles Fight Song played (who knew that there are extended versions!) we did burpees for the duration and then resumed the pattern. When running, we would line up on the goal line and sprint 40 yards two times (sadly no one managed to hit the 4.4 second target). For the exercises, we rotated through the following about 2.5 times.
1 Elwoods (like high knees but move the hands with the legs) 2 American Hammers
3 Groiners (Mountain Climbers but bring your foot to the outside of your hand) 4 Lunges
5 Elbow planks (low plank)
6 Shoulder Taps
MARY
Flutter kicks
LBCs
ANNOUNCEMENTS
– Turkey Trot on Thanksgiving
– men’s bible study Tuesday – see iron-sharpens-iron
COT
Thank you to all of our veterans!
Lesson From Philly
• Be proud of who you are, where you come from and what you’ve accomplished- no matter what anyone else thinks.
Tags: thepatriot, CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh
F3 The Capital 