09.05.22 StrayCat’s Weaknesses

AO: Lightning Rod

QIC: StrayCat

PAX: Leprechaun, Goon

Conditions

50 degrees and dry.

Warm up

  • 20xIC SSH
  • 10xIC Butt Kickers
  • 10xIC halos
  • 10xIC Low High Knees
  • 5xIC Big Arm Circles Forward (then 5xIC backwards)
  • 10xIC Third Grade Exercise
  • 10xIC Windmills
  • Mosey to Field

The Thang (on your own)

  • 20 Thrusters
  • 40 YD Bear Crawl
  • 20 Bonnie Blairs (hard count)
  • 40 YD Dead Bug Shuffle (switch 1/2 way through)
  • 20 Coupon Swings
  • 40 YD Bear Crawl
  • 20 Burpees
  • 40 YD Crabwalk (switch directions 1/2 way through)

6MoM

Mosey back to flag

flutter kicks x20 IC

COT

F1 – Disruption

Leaders provide disruption, and redirect people to a more advantageous location. Without leadership, people will continue to do the status quo. We lead from a position of love and want the best for the people that follow us. This way we can leave a legacy that will continue after we are gone.

https://f3nation.com/q/disruption/

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