DATE: 2022-11-04
AO: Horizon-Ao
Q: 2 percent
PAX: Disco, Median, willis, 3 mile, Mr Haand, Magoo, Gherkin, Poe, sticks, Yardbird, Kodiak, Jenner FNGs: @attache
COUNT: 14
WARMUP: SSH; Imperial Walkers; Cherry Pickers; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: 2 rounds of interval training, 10 sets, OYO AMRAP, 30 seconds of exercise, 30 second rest period, rinse & repeat. Bonus/Speed round at the end. All 20 exercises back to back, no rest period. Lots of Iron Maiden. Round 1:
1. Sideways coupon hops (place coupon on floor, jump over it with both feet together) 2. Shoulder taps
3. Football fast feet – down to plank on command
4. Coupon (or weighted) tricep press
5. One-sided lunge jumps (R) – drive knee into the air
6. One-sided lunge jumps (L) – drive knee into the air
7. Coupon chest press
8. Bear crawl/crawl bear – back and forth
9. Squat jumps with a knee slap – on command
10. Figure 8’s
Round 2
1. Diamond push ups
2. Globe jumps
3. Front coupon raises
4. Heisman shuffle
5. Blockees
6. Goblet squats
7. Coupon curls
8. Traveling merkins
9. Dead lift
10. Mummy kicks
Round 3: Bonus/Speed Round – PAX completed all 20 exercises back to back with no rest period. 10 minutes of continuous exercise.
MARY: Nolan Ryan’s
ANNOUNCEMENTS: Veteran’s Day workout 7am
COT: “Exercise is a celebration of what you can do. Not a punishment for what you ate.”
On a more serious note, my dad was diagnosed with the early stages of Parkinson’s disease this summer. Prior to, he lived a relatively sedentary lifestyle in his adult years and rarely exercised. After his Parkinson’s diagnosis he has made a complete lifestyle change. Between physical therapy, boxing (which helps tremendously with Parkinson’s patients) and daily workouts his condition has improved exponentially. He’s 75 years old. You are never too old and never too late to make a lifestyle change.
F3 The Capital 