AO: Sparta
QIC: Ashe
The PAX: Heatstroke (aka the Distinguished Alumnus); El Nino; Swish, Rambler; Roddick; Zeus (respect); Nano
WarmUp: Jog 1/2 way around school and back, stretch on the move, karaoke, high knees, but kickers
The Thang:
1. Side to Side slides (like in basketball), dropping to do burpees or merkins when I call out the number to be completed.
2. Circle up with blocks:
a) Blockies until you drop. Last left in the circle wins. Those who tap out do CB swings and ref for bad form. If you’re called out for form, you’re out.
b) Sprint and crawl bear
c) Another tap out circle, this time of CB swings for El Nino and cross-over merkins on the block for those who tap out
d) Sprint and crawl bear
e) Tap out circle – cross over merkins with blockies for those who tap out;
f) Sprint and crawl bear;
g) Tap out circle – manmakers and choose-your-own adventure exercise with block when you tap out;
3. Repeat number 1 above.
4. Cool down repeat of the warm up
Mary: Crunches with block and heals to heaven.
COT: You are not a beautiful and unique snowflake; you are the same decaying organic matter as everything else; we are all part of the same compost heap. We are the all singing, all dancing, crap of the world. (Fight Club). I.e., 1. At the core, we’re all the same and 2. Keep the end in mind. It is coming.
F3 The Capital 