Date: 2025-12-02
AO: ao_mastodon
Q: Bloomer ,
PAX: Samsonite, Sparrow, Too Big To Fail (TBTF), LeMond, Falsetto, DQ, Dead drop FNGs: None
COUNT: 8
WOR: side straddle hops, imperial walkers, arm, circles, toy, soldiers, copperhead, squats, stretch on your own
The Thang:
We did in cadence exercises to warm up. Curls, overhead presses, goblet squats.
Partner up. One person Farmer carries two coupons to the light pole while the other partner runs ahead to the light pole and does squats. We alternated squats and lunge walks at each light pole all the way to the pool.
In the parking lot, we changed up the routine. One partner did an exercise while the other partner ran all the way to the end of the parking lot and back. Then they switched. We cycled through the exercises: big boy, situps, overhead press, Merkins, Burpee‘s, squats.
We did a ring of fire of 80 push-ups and then I changed it to 100.
We finished our workout by having partners Farmer carry and alternate exercise exercises at each light pole all the way back to the flag.
We ended with doing a ring of fire of 90 push-ups then I changed it at the end to 110. We did a little stretching to help our bodies out to close.
Sparrow and dead drop did a bunch of hills and sledding the whole time for their workout.
Moleskine: No pain. No gain. It’s in the struggle and challenge that we grow.
COT: prayer for a woman in a coma overseas. Prayer for Falsetto’s son coming back for the spring semester. Prayer for Wheaton professor who is diagnosed with cancer.
Tags: ao_mastodon, Samsonite, Sparrow, Too Big To Fail (TBTF), LeMond, Falsetto, DQ, Dead drop
F3 Wheaton 