Date: 2023-10-18
AO: potomac-rising
Q: FIFA
PAX: Baguette, Winston, Scuba, Brony, Promoter
FNGs: None
COUNT: 6
WARMUP:
15 SSH IC
15 Windmill IC
15 Cherry Pickers IC
8 merkins IC
10 high knees IC
8 Wille Mays Hays IC
THE THANG:
Coupon on one end of blacktop, line up at other end. All PAX bear crawl to coupons and begin the rounds below. After the first exercise the first PAX in line is "Goldilocks" and gets to "stroll" (walk) back to the other side of the blacktop.
Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 single squats with coupon OMD
Bear crawl back, 20 single merkins OMD (1st PAX in line is Goldilocks)
Bear crawl to coupon, 20 single cleans with coupon OMD (2nd PAX in line is Goldilocks)
Bear crawl back, 20 flutters IC (3nd PAX in line is Goldilocks… you get the idea. Start over at the end) Bear crawl to coupon, 20 single coupon high pulls OMD
1 bear stroll though the forest (mosey jog around the blacktop)
Round 2 Mama bear (medium)
Bear crawl to coupon, 15 single squats with coupon OMD
Bear crawl back, 15 single merkins OMD
Bear crawl to coupon, 15 single cleans with coupon OMU
Bear crawl back, 15 flutters IC
Bear crawl to coupon, 15 single coupon high pulls OMU
1 bear stroll through the forest (mosey jog around the blacktop)
Round 3 Baby bear (easy)
Bear crawl to coupon, 10 single squats with coupon OMD
Bear crawl back, 10 single merkins OMD
Bear crawl to coupon, 10 single cleans with coupon OMU
Bear crawl back, 10 flutters IC
Bear crawl to coupon, 10 single coupon high pulls OMU
1 bear stroll through the forest (mosey jog around the blacktop)
MARY:
15 hello dollys IC
15 reverse crunches IC
8 box cutters IC outside in, 8 box cutters inside out IC
15 LBC IC
10 BBSUs
Plank o rama with shoulder taps in the middle IC
ANNOUNCEMENTS:
F3 men's mental health fundraiser happening, FIFA to send around details
COT:
I was looking at some images from the war ravaged parts of Israel and Palestine… children covered in dust as their redoing mothers carry them to safety… it brought me to tears. Children being acceptable collateral damage of supposed "righteous" violence (on either of the conflict) is just unacceptable and tragic and awful…
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