Date: 2024-11-15
AO: sparta
Q: Pop Fly
PAX: K-Pop, Rambler, Hoolihan, NOAA, Dunder
FNGs: None
COUNT: 6
WARMUP: Obviously
THE THANG: The PAX performed 4 laps. Each lap was broken into 100M long sections. Each section was repeated 4 times. (1) Rifle Carry your coupon
(2) Lunge Walk
(3) Bear Crawl (on the track – that sucked)
(4) Back Pedal
At the end of each section, PAX performed exercises. At each section, add 5 reps. PAX started at 5 reps, then 10 reps on the 2nd stop, 15 reps on the 3rd stop, and 20 reps on the final stop. Exercises were: Jump squats, Dry Docks, sit-ups, and Overhead Arm Claps (IC)
The Q realized immediately that some modes of transportation were not the best….so the Q modified on the fly. The PAX rejoiced. MARY: No time
ANNOUNCEMENTS: 2ndf at Rudy’s Golf on 21 November. Rambler said the Turkey Trot on 28 November was cancelled. COT: Find humor in your day.
Tags: sparta, K-Pop, Rambler, Hoolihan, NOAA, Dunder
F3 The Capital 