Cadence Crawls and Dora

AO: Atlantis

QIC: Grease Monkey

The PAX: Infinity, Deflator, Hammer Head, and Bratwurst.

WarmUp: SSH, LBAC, Burpees, Don Quixotes, Burpees, Michael Phelps, Burpees, and Mosey.

The Thang: Cadence Bear Crawls and DORA

Mosey to one end of boardwalk, then do the following as a group, all in a 4-count cadence:

  • 10 Bear Crawls

  • 10 SSH

  • 15 Bear Crawls

  • 15 Reverse Lunges

  • 20 Bear Crawls

  • 20 OH claps

  • 25 Bear Crawls

  • 25 Merkins

Mosey to other end of boardwalk, then do the following as a group, all in a 4-count cadence:

  • 20 Crawl-Bears

Run to the Nationals Stadium south stairs for some modified DORA. Split into two teams, alternating running the stairs and executing the following exercises, cumulative count:

  • 150 Merkins

  • 150 Bonnie Blairs

  • 150 Good Mornings

  • 75 Flutter Kicks

Indian Run back to AO

Mary: Flutter Kicks and Freddie Mercuries.

Announcements: Same time and place next week (Tuesday at 0600). Deflator will Q. Invite some friends to join us.

CoT:

Grease Monkey talked about the importance to maintain proper perspective when confronted with conflict. What could be driving that person to act/talk/drive that way? Seeking to understand the other side of a conflict will allow us to more effectively resolve.

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