AO: The General
QIC: El Nino
The PAX: Traveler; Jag; Citrus; Buggy; D’Artagnan; Derecho; Fridge; Fairweather; Citrus; Sam Adams; Welcome FNG Bleu Cheese!
Warm-up:
SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai, Cherry Pickers
Follow the Leader: 10 flights of stadium stairs, butt-kickers, high-knees, karaoke, side-shuffles, and fellowship jog around the field to line up on goal line.
The Thang:
Start at the goal line:
Bear crawl to 20yd line, perform 10 hand release Merkins
Bear crawl to 40yd line, perform 20 4-ct Bonnie Blairs
Bear crawl to 60yd line, perform 30 Burpees
Bear crawl to 80yd line, perform 40 Overhead press
Bear crawl to opposite goal line, perform 50 Air squats
Head back in opposite direction.
Lunge walk to 20yd line, perform 10 hand release Merkins
Lunge walk to 40yd line, perform 20 4-ct Bonnie Blairs
Lunge walk to 60yd line, perform 30 Burpees
Lunge walk to opposite goal line, perform 50 Air squats
Start at the goal line:
Sprint 20 yds and back (75%)
Sprint 50 yds and back (75%)
Merkin Ladder:
AMRAP, Chest to Deck Merkins (10 seconds)
AMRAP, Chest to Deck Merkins (20 seconds)
AMRAP, Chest to Deck Merkins (30 seconds)
AMRAP, Chest to Deck Merkins (20 seconds)
Finish with 10 perfect technique Chest to Deck Merkins (no time limit)
6 Minutes of MARY: Flutter kicks, Freddie Mercury’s, Big-Boy sit-ups, American Hammers, Shoulder taps, Vision Quest
Circle of Trust (COT): Reach out and extend yourself to someone who needs you, that you haven’t talked to in a long time. COVID has turned so many or our attentions inward… Pause and think of someone who you used to connect with before COVID and pick up the phone and check-in on them. Make someone’s day, by showing them that you cared enough to put aside your busy schedule to connect with him or her.
F3 The Capital 