AO: Delphi
QIC: El Nino
The PAX: Zeus, Roddick, Gadget, Derecho, Nano, Pop-Fly, Slider, Ba Da Boom, Wham-O, Hightower, Dunder, YNAB
Warm-up:
SSH; WMH; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps.
The Thang: 13 Stations (PAX made it through one rotation)
1. 300 yard sprint (out and back) TIMER
2. Curls with 2x25lb dumbbells
3. Incline row using TRX
4. KB swings w/30lb KB
5. Farmer’s carry with 2xCBs
6. Body weight Air Squats
7. Weighted overhead lunge walk (10lb mace, alternating arms)
8. Perfect Push-ups
9. Pull-ups (using rings)
10. Weighted reverse pickle pounders (35lbs)
11. Step-ups (on stadium stairs)
12. Derkins (feet on steps)
13. Jump rope
6 Minutes of MARY:
Freddie Mercurys, Pickle Fluffers, World War Ones, Mountain Climbers, Flutter Kicks, Plank Variations, Hello Dolly’s,
Circle of Trust (COT):
Seeking a deeper understanding of personal sacrifice for the greater good.
F3 The Capital 