Date: 2023-09-23
AO: thesandlot
Q: Legacy
PAX: Lazlo, Boardwalk, Major Payne, Magoo
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walker, Hilly Bs, Morrocan Nightclub, Phelps, Cherrypickerz, Willy Mays Hayes, Downward Dog, WGS, Cobra Kai
THE THANG: Line up and run down parking deck and back and then do a recovery focused exercise of choice (calf raise, Imp Walker, Hill Billy, Air Press), then the “Thelonious Monk Lap,” running at a fellowship but each PAX gets to drop an electronic flare and pick a one rep exercise that must then be done every time the flare is reached. The exercises were 1) one burpee, 2) one four count lunge 3) one merkin 4) one break dancer and 5) one four count flutter; do for about 4 laps; then, more court runs, PAX have choice to run regularly but designated modes were 1) skipping, and 2) carricoa; then PAX lined in two lines for the “Nano Medball Throws,” approx 5 minutes, then, a reverse-timer exercise, with 4 PAX doing unilateral farmers’ walks with sand kettlebells and one PAX doing reps (LBCs), 4x rounds of this, then conventional timer rounds with one PAX doing a full farmers walks with other 4 PAX doing: flutters, mountain climbers, squats, SSH and penguin crunches, then, for the final thing, the Balls of Liberty Recovery Bucket, PAX do one Bobby Hurley for a shot, and have 3 minutes to get in as many balls as possible, for each ball in, one merkin, and for each ball remaining out, 1 four count Imp Walker, final score: 19 merkins, 5 Imp Walkers MARY: None (the police showed up)
ANNOUNCEMENTS: DADs CAMP in October–check the channel
COT: The W-L Parking Deck is a lot like some of the guys F3 needs to help: kinda looks like at the end of the useful life, kinda ugly, but there is actually a lot of life left–Get out early in the morning in the Gloom and special things happen. SYITG
F3 The Capital 