AO: Olympus
QIC: Ashe
Pax: Zeus (Respect)
Warm Up: Lap around the track, swinging arms, chatting, and – well – warming up.
The Thang:
- 20 or more CB swings – concentrating on form for each exercise.
- 15 or more merkins
- 10 or more thrusters
- Pair of 110-ish yard sprints or speed-ups down the track, with just enough break b/t the sprints to catch your breathe.
- Repeat 4 more times, for a total of 10 sprints with swings, merkins and thrusters in between in each pair.
- Finish with another round of CB Swings, merkins, and thrusters
Mary: Break dancers with merkins; heals to heaven; mountain climbers; ins-and outs.
COT: Prayers by Zeus; grateful for a good start to the week and ability to be there for those around us.
F3 The Capital 