AO: LoCo BulldogQIC: GigawattThe PAX: @Brisket, @Mutumbo, @Mitten sWarmUp: SSH IC, Arm circles IC, Michael Phelps, Calf stretches, Laying QuadStretch, Cobra Kai
The Thang: Part 1: Hiit Party3 Rounds, 45sec w/ 10sec rest:
Rocky Balboa,
Plank Tuck Jumps,
Merkins into a low squat,
Squat Jumps
Part 2: AMRAP
2:00 rounds combo movement exercise across court and back followed by a 10rep exercise.
Round 1; High knees/ Mule Wall Kick Burpees
Round 2 Rabbit jumps/ Side Lungs
Round 3: Carioca/ Dive Bombers
Round 4: Side Shuffle/ Peter Parker
Round 5 Bear Crawls/ Low Squat Jacks
Part 3: Ball Game
Split PAX into two groups, One group will run to a bucket and pick a ball. Each ball has an exercise on it. That group will return to their side and throw the ball to a member of the opposite group. Both groups perform the exercises. Group with the ball will return the ball and pick a new one. Rinse and repeat:
Mary: Low plank with leg lifts IC, Side Plank on Q count, Side Plank with leg lift IC, Freddie Mercury"sCOT: 10 Lessons all fathers should install in their kids
1. If you’re thankful, show it.
2. If you love someone, tell them.
3. If you’re wrong, fess up.
4. If you’re confused, ask questions.
5. If you learn something, teach others.
6. If you’re stuck, ask for help
7. If you made a mistake, apologize.
8. If you trip, get back up.
9. If someone needs help, help them.
10. If you see wrong, take a stance.
F3 The Capital 