Date: 2025-01-07
AO: thegeneral
Q: Summit
PAX: citrus, Apples
FNGs: None
COUNT: 3
WARMUP: All IC..SSH, Imperial Walkers, WMH, Michael Phelps, Cherry Pickers, Downward Dog, WGS, Cobra Kai
THE THANG:
Mosey to parking garage
– Tempo Set…All IC…Bulgarian Split Squats (both lets), Copperhead Squats all the way to wheel stop! – Lunge around the upper ramp
– Tabata Set 1: (20 secs work, 10 secs rest X 8)
– Alternate shoulder taps with legs on parking garage ledge & burpees – Mosey around level
– Main Set: Proceed to lower level
– Run from parking wheel stops on one side of garage to the other. On one wheel stop…10 durkins, the other 10 dips.
– PAX continued at AMRAP pace while E”M.5″OM clock runs…at 90 secs…drop and do 3 burpees. Continued for ~7-10 mins (EMOM sets) or roughly as long as Hotel California played…long song! – Mosey around level
– Tabata Set 2: (20 secs work, 10 secs rest X8)
– Alternate mucho lego (BB + squat) & Bobby Hurley touching parking garage concrete ceiling joists
MARY: All IC..American hammers, flutter kicks, plank jacks, and LBCs
Then PAX mosey back to ticket booth at General for COT, POL
ANNOUNCEMENTS: Wreath removal, 1st F activities, and hike in Shenandoah National Park…join channels on Slack for info
COT:
YHC shared wisdom received from mentor that it’s not how you start but how you finish. Passed advice to daughter while supporting her with her first half marathon in December.
YHC also shared inspiration from former President Jimmy Carter who will be laid to rest this week. YHC’s mother held the 38th president in the highest regard much to do with his strong faith and his work post-presidency. Pres. Carter lived a full life making a global difference in many important areas till the very end dying at 100 years old. YHC noted that Carter’s grandson gave remarks at his local memorial service in Georgia and shared the impact of his legacy not only broadly but for his family. YHC pondered question….”what do I want my grandchildren to say about me and my legacy.”
There is still time…as it’s how you finish. Thanks to the PAX for coming out this morning.
Tags: thegeneral, citrus, Apples
F3 The Capital 