AO: UNDERGROUND
QiC: Bogey
Date: 12/21/2023
Title: F3 Badassery
Number of HIMs: 10
Betty Crocker, Bogey, Door Jam, Elmer, Fro-Zone, Hat Trick, Mr. Miyagi, Skinny Dip, Swashbuckler, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Mosey to stop sign. Karaoke back and forth near cool car place. Butt kicks and walking lunges. Then moseyed back to flag. World’s greatest stretch, preacher, pigeon. Then chinooks and Moroccan night clubs. Then tried some mobility movements that were sent out on slack earlier. We definitely need to continue stretching and increasing our flexibility. We aren’t getting any younger or more limber.
Tha Thang:
Single-Leg Bodyweight Deadlifts x10 (hard way)
Cossack Squats x10 (hard way)
Bear Crawl across brick road
Bench jumps x10 (fwd and bkwd)
Sprint from brick road to tree of life
Burpees x10
Sprint from tree of life back to start
Lather, rinse, repeat.
COT:
AAR: Fewer complaints about the playlist but there are some doubters that Dwayne The Rock Johnson was actually rapping at the end of one song. Skinny played the Mary Lou Retton role today calling out Cossack lunge/squat form.
Supposed to present the prize for today’s superstar of the workout and I forgot. DJ gets the You Are a Badass desk calendar for being the only PAX to work out before and in the lead pack during the workout. Nice work man!
Check in with someone you have lost touch with recently. It’s that time of the year. Kudos to pretty much every workout you see SweetNLow. My man is still gettin’ it and it’s an inspiration to all. Oh yeah, some bourbon got exchanged and FroZone treated us to his homemade spiked egg nog. FroZone also has the Q next week, can you say jingle balls?
Appreciate the opportunity to lead, Men!
Pledge, pray, and on our way!
