Cindy Lou Who

DATE: 02SEP2023
AO: The Bridge House
Q: Toll House
PAX: Cat Master, -2, F-stop, TP, Hustlebarry, Lucky Charms, Snack Pack, Honeymoon, Rev, Hammy
FNGs: 3 - Honeymoon, Rev, Hammy
COUNT: 11
CONDITIONS: Absolutely freaking amazing - felt like fall, not super humid
WARMUP:
Standard disclaimer, 5 core principles, mission statement, credo, count-a-rama
SSH 20 HC IC
Arm circles 20 HC IC
Leg Circles (hip rotations) 10 each side, HC IC
X-over toe touches, 15 seconds each side IC
Pigeons (glute stretches) 20 sec each side IC
Mug Hugs - Hug a cindy and do the Ray Charles Trot loop back to the flag
THE THANG:
CHIMPS 2-4-6-8-10-12
-Copperhead Squats (dropped 3rd)
-Hairy Rockettes  (dropped 5th)
-Imperial Walkers (dropped 4th)
-Monkey Humpers (dropped 1st)
-Plank Jacks
-SSH (dropped 2nd)
Mug Hugs II - Hug a cindy and do the Ray Charles Trot loop but stop at bottom of hill
8 Mjolnirs (American Hammer with coupon) HC IC
Trot with coupon over head to second station
10 Block Over Burpees OYO
Trot with coupon over head to first station
15 WWIII situps 4C IC
Trot to station 2 with coupon in tricep hang
15 Squat thrusts 4C IC
Trot to station 1 with coupon glasses
15 Brick dips IC
10 Coupon rows each side, HC IC (80 total)
[Cat Master had to abandon ship for family business]
Partner up - 20 4C partner coupon swings [way too easy, needed heavier weights like sandbags or kettles]
Partner Squat Rockets (1 set while partner does AMRAP merkins) - 3 reps (https://www.youtube.com/watch?v=w_8XWo3XHOo)
Hold cindy overhead and spring up hill to flag
MARY:
20 LBCs HC IC
20 Hello Dollies HC IC
20 Shoulder taps HC IC
20 Freddie Mercuries HC IC
Lewis and Clarks, two reps
NAME-A-RAMA:
Count-a-rama (minus 1)
Name-a-rama
FNGs:
Erwin Bassig - Just celebrated his 13th anniversary and 12th year in Albany, got Honeymoon
Bruce Pittman - Ex pastor, now author, got Rev
Josh Carr - Just transition from cop to insurance job, got Hammy
ANNOUNCEMENTS:
Cat Master heading up new AO and workout day (Monday)
Sep 11 Monday morning 9/11 memorial workout at Civic Center steps (2,200 steps)
Sep 23 afternoon family convergence - still finalizing location, food list out soon (hamburgers, hotdogs, chips / fries)
Let us know in the T-Shirt announcement on Slack if you want to pre-order an F3 Albany shirt
Still time to register for GTE-40 in Savannah
COT:
One pax asked for prayer for financial situation, prayer for those affected by hurricane, praise for no loss of life
TP prayed out, Pax pledged out
Selfie 🤳
Toll House brought iced coffee

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