Catch Me If You Can

Preamble:

Preamble was delivered during a round of “hold it” merkins.

Down and hold it: “My name is Goat and I’m your Q for the day.”

UP

Down and hold it: “I am not responsible. F3 is not responsible.

UP

…you get the picture.

Warm-O-Rama:

Must have been the excitement about the morning’s beat and The_OG Zima inspired Sing2 playlist. BUT Q forgot to do a warmup and jumped right in to the Thang.

The Thang:

Catch Me If  You Can.

PAX partnered up.

100 Big Boyz and Bear Crawls

• 1 PAX does 10 big boys and runs to catch up with his partner doing bear crawls
• keep doing sets of 10 until you reach 100 as a team

200 Merkins and Backward Running

• 1 PAX does 10 merkins and runs to catch up with his partner running backwards
• keep doing sets of 10 until you reach 200 as a team

300 Jump Squats and Karaoke

• 1 PAX does 10 jump squats and runs to catch up with his partner doing karaoke
• keep doing sets of 10 until you reach 300 as a team

To kill a little time at the end.

1. PAX grabbed a curb. Placed their heals on the side of the curb and performed 25 squats (until the butt touched the curb).
2. Around the World merkins on the curb (10: incline, left arm, right arm, decline)

COT:

Continued prayers for Ukraine.

Prayer for family.

Naked-Man Moleskin:

The band of brothers is inspiring. Grateful for these men.