AO: Sparta
QIC: El Nino
The PAX: Zeus, Obadiah, Hightower, Roddick, Infinity, Ashe, Derecho, Hoolihan, Nano
Warm-up: SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps
Thang 1: (using marble benches/blocks about 48″ high) 20 Step-ups (alternating legs), 20 Durkins, 10 Block-Jumps, 10 Burpee Block Jump overs.
Thang 2: Timer was a two-person “log” carry/lunge walk, w/ 7’ long 4×4, out 20 yds/back. Circuit with stations: kettlebell swings, man-makers with a row/merkin, durkins on cinder block, thrusters with cinder block, goblet squats (35lbs), around the world swings with a mace, Curls (35lbs), overhead squat with 4×4.
Thang 3: Mosey to track for 200m sprint work, 2 rounds of stadium stairs, and a race back to the coupons for Mary.
6 Minutes of MARY: American Hammers, Plank Jacks, Freddie Mercury’s, Break Dancers, LBCs; Mountain Climbers, 1-minute plank.
Circle of Trust (COT): “Blessed are you who are poor, for the Kingdom of God is yours”
F3 The Capital 