DATE: 2023-05-03
AO: Patriot
Q: Shake ‘N’ Bake
PAX: Elvis, Booking, My Space, Moneyball, 2 percent, Smokey, Langston, Legacy, Strange Brew, Spokes, Roadkill, Sunshine, Ice Tea, citrus, Anchorman, CableGuy FNGs: FNG: @Shortribs
COUNT: 18
WARMUP: SSH, Michael Phelps, Imperial Walker, Hillbillies, Windmills, Cherry Pickers, Downward Dog, Cobra Kai
THE THANG:
Four cones were setup one on each corner of the field. Another cone was placed in the middle (Grand Central).
Start in the middle and run to Station 1, then back to middle, then to Station 2, back to middle and so on. At each Station complete the exercises listed. Each trip back to Grand Central (4x each round)= 2 Burpees
## STATION 1
RD 1 – HAND RELEASE MERKINS 10X
RD 2 – ADD DIAMOND MERKINS 10X
RD 3 – ADD TOE TOUCH MERKINS 10X
RD 4 – ADD CATALINA WINE MIXER 10X
## STATION 2
RD 1 – SHOULDER TAPS 15X (Double Count)
RD 2 – ADD MOUNTAIN CLIMBERS 15X (Double Count)
RD 3 – ADD PARKER PETERS 15X (Double Count)
RD 4 – ADD PLANK DIPS 15X
## STATION 3
RD 1 – MONKEY HUMPERS 20X
RD 2 – ADD BONNY BLAIR 20X (Single Count)
RD 3 – ADD SUMO SQUAT 20x
RD 4 – ADD BOBBY HURLEY’S 20X
## STATION 4
RD 1 – LBCs 25X
RD 2 – ADD FREDDY MERCS 25X
RD 3 – ADD HEELS TO HEAVEN 25X
RD 4 – ADD SUPERMAN 25X
MARY: Took care of that at Station 4. Time was running short on Round 4 and we had to keep the train moving. Modified by only doing the Round 4 exercise.
ANNOUNCEMENTS: Welcome to our FNG, @Shortribs! Congrats to @smokey on his retirement from the NPS after 43 years! Some race that nobody will run with @Elvis (The Farm Park Challenge if interested), Bone-a-thon, a reminder that May is mental health awareness month. We will recognize this during each Friday workout during May. Thanks to @myspace, @citrus, and @roadkill for their station master duties.
COT:
My father father had created a pretty comprehensive family tree before he passed away. When I was in Ireland this past Fall I met a family friend who does genealogy as a hobby. We have been collaborating since and I have learned many interesting things about my ancestry. The theme of today’s workout is in honor of my grandfather, and great-grandfather, both Station Masters in Ireland. Tracing family roots back through generations can help a person connect more deeply with a sense of self by learning about their family’s past—where they came from, who they were, what they did, the trials they overcame, the accomplishments they achieved, the dreams they had. This exercise has given me a new appreciation for family. I recently saw some family that I had not spoken to in years. One thing I want to get better at is reaching out and staying in touch with my extended family, you never know what you might learn.
F3 The Capital 