October 21, 2020

The “Connor” at Arcadia

THE SCENE:
Nice! Approximately 60 degrees.

F3 WELCOME & DISCLAIMER:

Done did.

WARM-O-RAMA:
SSH-15 IC, Forward Arm Circles-10 IC, Mountain Climbers-10 IC for two rounds and then run to Riverdale loading dock for the Main Event.

THA-THANG:
5 Rounds of the following with a lap around the playground and basketball court after each round.

Merkins-10, Squats-15, BBSU-15

3 Rounds of the following without a lap

Mountain Climbers-5 (R+L=1), Leg Raises-10, Burpees-5

3 Rounds of the following without a lap

Heel touches 1,2,3 x 10, Jump Squats-25

Run back to The Flags for Mary

2 Rounds of Dock Step ups-20 (R+L=1)

MARY:
Several PAX did Flutter Kicks until all in. Time Keeper Leg Raises ascending to 5 count and back down to 1.

COUNT-OFF & NAME-O-RAMA:
9 Badass PAX

CIRCLE OF TRUST/BOM:
Leadership is not easy and can be uncomfortable at times!

MOLESKIN:
Good to see these men this morning. This workout was created by Captain O’s son, Connor. Solid workout!

Hebrews Chapter 12, Verse 11

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been training by it.

Gus recommended the podcast “Art of Manliness” with Dredd and OBT. Billy Blanks will be working the day shift soon. God Bless.

QIC:
Nature Boy
Workout Date:
10-21-2020