Date: 2025-04-22
AO: thegeneral
Q: Legacy
PAX: bogey, Goldfish, Fitz-Hume, citrus, SAAS, DoorDash, Maguire, Robo, Gherkin, Hard Knox, Lazlo FNGs: None
COUNT: 12
Evidently, some of the PAX came to the workout out of concern for the Q’s pre-blast which was considered possibly a cry for help. The Q’s reply was to the effect of “dude, that’s just an average Monday–no worries!”
WARMUP: Quite SSH, short mosey, Imperial Walker, Hill Billy, short mosey, RVE, Willy Mayes Hayes, short mosey to parking deck, Little Bitty Arm Circles (and reverse), Downward Dog, WGS, Kobra Kai
THE THANG: Big old lap, then, a series of A/B with the following breakdown: A 5 burpees, 10 merkins, 15 LBCs, then B 5 Bonnie Blairs (IC), 10 merkins (IC), 15 Flutters, then we broke down into 2 groups,
One group would do 30 seconds of kettlebell swings while the other did 30 seconds of burpees, air squats, LBCs, we rotated through several sets, swapping sides as we went, for about 12 minutes, then.
we went on another big old lap, and returned to do a series of bear crawls, backward runs, and jogs back, did about 5 of those.
Then back to the A/B series above, worked through an A then a B then back to A. MARY: Done as part of THANG
ANNOUNCEMENTS: See channel but on near Horizon is the Happy Hour this Thursday
COT: YHC related, one challenging aspect of coming onboard as Nant’an is the National F3 Slack space, which is simply a firehose of information overload. But one group where he has gotten a foothold is the national kettlebell group. PAX should be cognizant of the following 1) there are a group of guys who would love to do F3 but they do not come out because of orthopedic injuries and related health issues that make it very hard for them to run, 2) in view of 1, across F3 nation, there are dedicated non-running AOs, and also in various places there are dedicated kettlebell AOs. The 1stF results coming out of these AOs are amazing: guys going from 280 lbs. down to 220, AOs that were on the verge of extinction that now have 20 guys showing up with kettlebells. Nothing for us to do but just be cognizant. SYITG!
Tags: thegeneral, bogey, Goldfish, Fitz-Hume, citrus, SAAS, DoorDash, Maguire, Robo, Gherkin, Hard Knox, Lazlo
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