Date: 2024-04-01 AO: hamilton Q: Legacy , Booking, Jag PAX: Popeye, Freddie, Defiance, Gherkin, Marshall FNGs: 1 Marshall COUNT: 8 WARMUP: SSH, Imperial Walker, Hill Billy, Little Bitty Arm Circles (and reverse), Root Vegetable Extractor, Moroccan Night …  | f3nano April 1 | Date: 2024-04-01
AO: hamilton
Q: Legacy , Booking, Jag
PAX: Popeye, Freddie, Defiance, Gherkin, Marshall
FNGs: 1 Marshall
COUNT: 8
WARMUP: SSH, Imperial Walker, Hill Billy, Little Bitty Arm Circles (and reverse), Root Vegetable Extractor, Moroccan Night Club, Willy Mays Hayes, Downward Dog, Kobra Kai, WGS
THE THANG: A series of 11s; the first, 10 merkins, run across field, 1 burpee, increasing the former and increasing the latter in 11 style; then, the next 11: Freddie Mercuries and Lt. Dan (lunge, lunge, squat), in 11s format; then circle up for a standing 11 with shoulder taps (IC) and tempo squats (IC); then, A RING OF FIRE, everyone does merkins while 1 PAX bear crawls the circle, then rotate exercises, WWIs, squats, calf raises. MARY: Flutters (IC), LBCs, Toy Soldiers (IC), Dirty Dogs
ANNOUNCEMENTS: Welcome Marshall! Grand Opening for this AO is next Monday 0530, but we ain't need no fanfare. BRING A COFFEE MUG NEXT MONDAY WE WILL DO PARKING LOT COFFEETERIA AFTERWARDS
COT: 2 percent is the Man. It started out as a joke for YHC, but, in fact, the point is a serious one: WE ARE HERE TO SERVE THE DOGS, NOT VICE VERSA. The dogs are actual dogs, but they are also symbols--symbols of all the other responsibilities and obligations we carry on our shoulders as HIMs. We are in this together! "Hamilton" on three! SYITG! Tags: hamilton, Popeye, Freddie, Defiance, Gherkin, Marshall | | | |  | You can also reply to this email to leave a comment. | | | | |
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