When: 7/11/2018
QIC:Dr. Dandelion
The PAX: Jenner, Gavel, Maj. Payne, Subprime, Speedo, Prenup, Dodgeball, Hightower, Leprechaun
Warm Up:
SSH
Imperial walkers
Arm Circles
Plank walk out
Merkins
The Thang:
Group run to Discovery Elementary. Two stops on the way for two set of merkins.
Two Partner exercises:
Round 1: Partner 1: Toe touches on wall
Partner 2: 10 Merkins. Each partner switched exercises every 10 Merkins until 100 merkins total were complete.
Round 2: Partner 1: dips on wall.
Partner 2: 6 burpees. Switched exercises every 6 burpees until 60 burpees total were complete.
Round 3: Each person completed 7 pull-ups while others held L-sit.
Ran back to Y-town and made one stop for another round of 10 merkins.
Mary: Flutters, LBC’s, Bicycles, and American twists.
COT/Special Announcement: Soft Launch this Saturday @7:00am at Lake Braddock Secondary School.
F3 The Capital 