Q- ChewToy
PAX- Agassi, Big Dude, Tippman
It was an overcast evening with the park booming with activity. Midway through the workout, it began to sprinkle and Big Dude couldn’t tell if it was rain or his sweat.
Warmup
SSH
Abe vigotas
High knees
Trunk twists
Shoulder tap plank jacks
Sally up squats
The Thang:
Relay style
1st person- flip tire run out to cone and back then flip tire again Partner- shoulder presses, Keep count of shoulder presses completed Repeat until whole team completes 3x
1st person- flip tire bear crawl out to cone and back then flip tire again Partner- Lunge steps, Keep count of lunge steps completed
Repeat until whole team completes 3x
1st person- flip tire run out to cone and back then flip tire again Partner-Big Boi Sit-ups, Keep count of Big Boi Sit-ups completed Repeat until whole team completes 3x
1st person- flip tire run out to cone and back then flip tire again Partner-Merkins, Keep count of Big Boi Sit-ups completed
Repeat until whole team completes 3x
Thunder burpees
Announcements: 9/11 stair climb @ 0500; IPC
Prayer: Agassi’s brother-in-law’s mother passed; Big Dude studying for further promotion testing, Tippman praises lately.
F3 The Capital 