When: 7/2/2018
Q: 90210
The PAX: Prenup, Maj Payne, Hightower, Bone, Jenner, Dr Dandelion, Speedo, NAFTA, Horsepunch
WARMUP:
2 laps around the track
50 side straddle hops
5 minutes of stretching
The Thang:
2 Rounds
Low plank :30
Right plank :30
Left plank :30
High plank :30
Rest :30
Endzone sprints:
20 burpees
Sprint to 50 yd line
20 lunges
Sprint to endzone
10 jumping squats
Sprint to 50 yd line
10 jumping lunges
Sprint to endzone
Wandered to the swingset for some pull-ups
2 rounds of 10 reps
Wandered back to the endzone
Spider-man to the 25 yd line
lunge walk to 50 yd line
sprint to endzone
20 WWII sit-ups
20 partner assisted leg lifts
20 Merkins
10 diamond merkins
10 wide-arm merkins
6in leg hold for 100 seconds
COT: Thanks for coming out in the gloom for a righteous beatdown this morning!
F3 The Capital 