14 (and a ½) pax at Ambassador this morning. Ambassador? What is that, you inquire? Well, Merriam-Webster defines “ambassador” on page 423, 16 lines down, as “a gentleman of F3 who represents his home pax when he has the opportunity to post out of state.” Having traveled to Richmond and posted at DogPile, Horsehair brought back a gift from our bretheren in RVA. They call it “Sally.” What is “Sally?” Read on.
The Thang:
Mosey to the circle
20 SSH
20 GM
20 IW
20 MtC
20 PJ
20 Sir Fazios
20 burpees OYO
15 SSH
Mosey to the tennis courts for an intro to SALLY. “Flower” by Moby. Start in merkin position, whth “Bring Sally up” go up and “Bring Sally down” down, ideally without touching the ground but no shame in going to the ground or to your knees.
Three man run including peoples chair and BTW
Sally again, this time on 6. Sally up – 90 degrees, Sally down – 6 inches
Mosey to the track
Partner burpees to 100
Partner LBCs to 200
Mosey to the baseball field
Rock rotation – 10 curls, 10 burpees, rotate rock x3
10 shoulder press, 10 squats, rotate rock x3
rocks back
Mosey to Yoda hill
Three gassers up, squats at top and bottom
Mosey back to lot
Plank clock on the 7s
COT
2FNGs: Sally Up and Sally Down
Yoda has a work day at N2N. Looking forward to the finished project.
Flag football on 4/30 after Ambassador downtown. Bring $15 and courage.
Prayers for friends, their health, and their families, and the unspoken. Closed by Fazio.
