AO: The Patriot
QIC: El Nino
The PAX:
Derecho; Lucius; Elvis; Citrus; Spokes; Cable Guy; Roadkill; McGuire; Traveler; Buggy; Bodett; Wedding Singer; Lazlo.
Warm-up:
SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai; Michael Phelps; Cherry Pickers; fellowship jog with butt-kickers, high-knees, karaoke, side-shuffles.
The Thang:
Start at the goal line:
10 Burpee Block Jump Overs
25 yard Murder Bunny
25 Thrusters
Return to goal line with block
10 Burpee Block Jump Overs
50 yard Murder Bunny
50 Alternating Block Merkins
Return to goal line with block
10 Burpee Block Jump Overs
75 yard Murder Bunny
75 Curl Presses
Return to goal line with block
10 Burpee Block Jump Overs
100 yard Murder Bunny
100 Block Windshield Wipers
Return to goal line with block
10 Burpee Block Jump Overs
Circle of Trust (COT):
Keeping Faith when everything that you are working towards falls apart, and you are tempted to give up or change plans… Keep Faith. Reminder: Reach out to your extended friends and family and check on them, if you haven’t heard from them in a while!
F3 The Capital 