February 8th, 2023// AO- Heavy Metal// //Temps were ok//
18 Pax: Snowman, Bobsled, Rocket, Caruso, Woody, Pig Pen, Ice T, Hipster, Bunsen, TC, Cyclone, Amadeus, Folsom, Spacebar, Dollface, Demogoran, Short Circuit
Q’: Bovine
Intro: Bovine welcomed the PAX to the Octagon and ran through the 5 core principles, Credo, and the F3 mission statement. Bovine is no professional!
Warm O’ Rama – mosey to DJ’s Dugout
- Side Straddle Hops
- Imperial Walkers
- Tappy Taps
- Big ones
- Sun Gods
- Cherry Pickers
Pre-thang – Mosey
The pre-thang was a short .5 mile mosey around the businesses. 2 stops were made and we completed 1 exercise at each stop. Stop #1 20 monkey humpers. Stop #2 20 Bonnie Blairs
Thang – Circle path around the statue
The thang was 2 man grinder. Man 1 did the exercises AMRAP listed on the sheet. Man 2 ran the small circle and alternated between 20 air squats and big boy sit-ups before heading back to relieve his partner.
Amrap Exercises: Curls, Tricep extensions, Chest Fly’s, upright rows, chest press
Mary –
Flutter Kicks, Heel touches, Rancid Hammers
Announcements: Check slack.
COT: 2 minutes of silent meditation
Aye- Bovine