24 October 2022 / AO Octagon / 56 Degrees & Windy
Q: Lemu
10 PAX: Honey Maid, Beta Max, Golden Pike, Lansbury, Tin Cup (Respect), Spacebar, Tugboat, Khakis (Respect), Roll Bar, Hooah (Respect)
0530
Lemu welcomed everyone to the Octagon, went through the 5 core principles, the mission statement, credo, saw we had no FNGs, then reminded everyone that I am not professionals, and to modify as necessary.
We went on a mosey to the back parking lot for WAR.
Warm-O-Rama:
10 SSH
10 Windmills
10 Cherry Pickers
10 Tappy Taps
10 Michael Phelps
Pre Thang:
30 Count Wall Sit
• Rinse & Repeat – 2 times total
Then we moseyed back to the front field area, where we broke into 4 groups, with one being the push group, and staying with your group the whole time.
The Thang (4 Stations around the track):
Station 1: AMRAP till pushed
• Air Squats
• Monkey Humpers
• Sumo Squats
• Bobby Hurleys
Station 2: AMRAP till pushed
• Merkins
• Carolina Dry Docks
• Werkins
• Shoulder Taps
Station 3: AMRAP till pushed
• LBCs
• Freddy Mercurys
• Big Boys
• Low Dollys
Station 4: Push Station
• Bear Crawl to Top of Hill, then Crawl Bear to Bottom
Omaha!
American Hammers Rancid Style
Announcements/Prayer Requests: There are a couple of VQs this week and a Shovel Flag pass, please get out and post. Respect Pop-up Thursday at Golden Spike with our man Tin Cup on the Q. Unspoken prayers.
COT: Lemu shared with the PAX that sometimes we need to make hard decisions for the betterment of ourselves and with the support of the brothers of F3, that makes it a bit easier.
