Date: 2025-01-14
AO: thegeneral
Q: Lazlo
PAX: citrus, Hobbyhorse, Robo, Offside
FNGs: None
COUNT: 5
WARMUP: move to the field, 2 burpees, 2 burpees, 2 burpees, 2 burpees, 2 burpees, SSH, 5 penalty burpees, imperial walkers, Willie Mays Hayes, cherry pickers, Michael Phelps, more SSH will the Q grabbed an extra coupon
THE THANG: The Q was not feeling the vibe on the field today so we moved to the semi-covered area near the school, put on some tunes, and got to work.
Round 1:
10 coupon squats
10 OH press
10 Lunges (cadence)
10 WWI
10 burpees
short farmer’s carry to recover
Round 2:
20 of each exercise
longer farmer’s carry
Round 3:
30 of each exercise
longest farmer’s carry
Good news! We aren’t going to 40. We were going to count back down to 20 and then 10, but we’re not doing that either.
Bad news! Had another idea.
The PAX gathered on the snow/ice covered field. One PAX dragged a coupon-on-a-rope to the 50 and back while the rest did 8 burpees. Rotate.
Burpee count: 107 (or 109 if you weren’t fetching coupons)
MARY: American hammers, penguin crunches, flutter kicks, tempo dirty dogs, tempo donkey kicks
ANNOUNCEMENTS: thoughts and prayers for Groundhog, Lucius, and Offside’s M
COT: stolen story from another PAX. A co-worker was in a bad car accident. What was notable was that he didn’t hold a grudge against the person who caused the accident. And second, he used it as an opportunity to appreciate that life is short and you need to make the most of it. That’s a great lesson, but also understanding that you can’t always control your situation, but you can control how you react and how you channel adversity.
Tags: thegeneral, citrus, Hobbyhorse, Robo, Offside
F3 The Capital 