Date: 2025-09-18
AO: hoya-paxa
Q: Hammer
PAX: Ziggy, Daaa Auditor, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HW, IBACs, Moroccan Night Clubs, Don Quixotes, Down Dog, WGS, Cobra Kai
Mosey to Hardy Middle.
THE THANG:
Two rounds:
Partner Nordic curls x 60sec
Partner Durkins (raise past 90 degrees) (60sec)
Fellowship jog
Two rounds:
Sissy Squats x10 (partner assist)
Australian pushups x20
MARY:
V-ups, Dead bugs, Freddy Mercs (slow), LBCs (w/double-ended crunch), Heels to Heaven
Fellowship jog back to the AO
ANNOUNCEMENTS: Grunt coming up in Nov. Book club (see channel), Old Rag hike in October.
COT: This week in history (on the 16th) the Mayflower left England for the new world carrying 102 colonists and 30 crew. Half died in the winter, but overall the colony became successful. Sometimes you have to branch out and take a chance.
Tags: hoya-paxa, Ziggy, Daaa Auditor, Hobbyhorse
F3 The Capital 