O-H

PAX: Dorothy (Q), Wild Thing, Johnny Fever, Centrowitz, Sally, Almanac, Flux Capacitor

Weather: Courtesy of our friends at the NWS in Sterling, VA
Update to include expanded Dense Fog Advisory to the Blue
Ridge and Catoctin Mountains in northern VA and central MD
The previous discussion follows…

A surge in low-level moisture combined with the cooler ground
has resulted in areas of dense fog near and east of the Blue
Ridge Mountains in northern VA and central MD. The fog should
burn off by mid to late morning, but low clouds may persist into
this afternoon.

Warmup:
Michael Phelps x10IC
Right Over Left Arm Thingy 10 count, Left Over Right Arm Thingy 10 Count
Right over left toe touches 10 count, left over right toe touches 10 count
Quad Stretches 10 count
Grasspickers x10IC

The Thang: 4 Quarters
This is the B1G, not the SEC. 4 Quarters of 10 minute AMRAPS with a minute rest in between. Ohio was the 17th state to join the union, so we’re doing 17 reps in a wash/rinse/repeat AMRAP

10 Minute AMRAP
Q1:
17 Bicep Curls
17 Big Boi Situps
17 Thursters
17 Star Jumps

Q2:
17 Overhead Press
17 Mountain Climbers
17 Bonnie Blairs
17 LBCs

Halftime: Lap around boat house, 17 fire hydrants because dogs are uncivilized

Q3:
17 Merkins
17 High Knees
17 Manatees
17 Wojo Squats

Q4:
17 Bent Over Rows
17 Outlaws
17 SSH
17 Apollo Ohnos

CoR, NoR, CoT