Date: 2025-01-20
AO: thepatriot
Q: Nano
PAX: Anchorman, Gherkin, Smokey, Trademark, Strange Brew, citrus FNGs: None
COUNT: 7
WARMUP: Mosey to get the PAX moving, SSH, WMH, arm circles, windmills, Cherry pickers
THE THANG:
On the track with Coupons, start with:
1. 10 curls
2. 10 overhead press
3. 10 rows
4. 10 block squats
5. Run an ice lap…
Also, every 2 min we do the following during each round:
1. 5 burpees
2. 5 burpees + 5 Merkins
3. 5 burpees + 5 Merkins + 5 WWII
4. 5 burpees + 5 Merkins + 5 WWII + 6 lunges
Mary: LBCs, flutter kicks, oblique crunches, merkins, shoulder taps.
Announcements: Jan 25th – AMBAB; Mar 1st – The ARC
COT: Disruption occurs on both sides of leadership. You have to disrupt others to get them to move past the status quo. But, you have to recognize that pushing others and leading also disrupts your own situation. Find ways to deal with it and overcome it to make your vision a reality.j
Tags: thepatriot, Anchorman, Gherkin, Smokey, Trademark, Strange Brew, citrus
F3 The Capital 