AO: #ThePatriot
QIC: @WeddingSinger
The PAX: @Choochoo, @coconut, @maguire, @citrus, @lucius, @kodiak, @roadkill, @spokes, @cableguy, @surely
WarmUp: SSH, Michael Phelps, Imperial Walkers, Itty Bitty Arm Circles, Cherry Pickers
The Thang: Miracle Mile. Four laps around the track, each with three stops:
10 burpees
20 merkins
30 squats
Lineup at end of football field:
Lunge walk 25 yards
Bear crawl 25 yards
Lunge walk 25 yards
Bear crawl 25 yards
Then do it in backwards – reverse lunge walk alternate with crawl bears
Mary:
20 Big boy situps
30 LBCs
20 Freddie Mercury
10 side plank twist, each side
10 side plank bent arm twist, each side
10 side plant, elbow to knee, each side
20 American Hammer
30 Bird Dogs (alternating sides)
10 Bridge leg lifts (each side)
20 Supermans (alternating opposite sides)
10 Supermans (both arms and leg up)
30 Flutter kicks
COT: Small moves that we did during Mary can have a big impact on core strength. This applies after 6:15 as well. The small acts of kindness and consideration have a big impact – a passing pat on the back to your wife, quick check-in text to a friend, 10 minute walk around the block with your kid. The consistent use of these small moves make us all stronger.
F3 The Capital 