Q-ChewToy
PAX- Almanac, dreadsquid, countdown, Agassi
Warmup
SSH
Grass pickers
Shoulder tap plank jack
19 reps of each
F – Flutter kicks 2 is 1
U – Up Downs (burpee no merkin)
C – Carolina Dry Docks (pike pushup)
K – Kettle bell swings with cinder block or a kettle bell
C – Crucible Merkins (wide merkins with hands facing away from body)
O – Outlaws (make a big O with feet on the right and then on the left)
V – V up roll ups (sit-up followed up by toe touch)
I – Imperial Squat Walker (Squat, 1/2 of imperial Walker, squat, other 1/2 of imperial walker)
D – Double Merkin Burpee
Run/Ruck 1.9 miles before, though out, or after above.
F3 The Capital 