Date: 2024-11-19
AO: atlantis
Q: Gherkin
PAX: Deflator, Smokee, Hammerhead, True North, SAAS, Forceps FNGs: None
COUNT: 8
WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Popeye Punches, Downdog,
World’s Greatest stretch, Cobra Kai
THE THANG
• Mosey to the Nats Park Steps
Round 1 (8 burpees)
• 3 burpees at bottom
• Bear Crawl to 1st landing
• Perform 5 Burpees on landing
• Run back to bottom of steps
Round 2 (15 Burpees)
• Repeat Round 1
• Merkin Bear Crawl to 2nd landing
• Perform 7 burpees
• Run back to bottom of steps
Round 3 (24 Burpees)
• Repeat Round 2
• Bunny Hop to top of steps
• Perform 9 burpees
• Run back to bottom of steps
Round 4 (35 Burpees)
• Repeat Round 3
• Crawl Bear to 2nd Landing
• Perform 11 burpees
• Run back to bottom of steps
Round 5 (48 Burpees)
• Repeat Round 4
• Deep Squat Per Step to 1st landing
• Perform 13 burpees
• Run back to bottom of steps
(130 total burpees for those keeping score)
Ricky Bobby back to the Yards
11s with squats and Merkins
MARY
Flutter Kicks
American Hammer
LBCs
Dirty Donkeys
Plank
ANNOUNCEMENTS
– 5K Turkey trot olympus
– other stuff that I forgot – post it below!!
COT
Today is International Men’s Day
• Promote Men’s Physical and Mental Health – good work on the fitness part this morning, now eat well and go get a checkup!
• Strengthen and cultivate important relationships- reach out to friends you haven’t spoken to in a while, tell your M and kids how important they are to you, and call your mother!
Tags: atlantis, Deflator, Smokee, Hammerhead, True North, SAAS, Forceps
F3 The Capital 