AO: #thepatriot
QIC: @weddingsinger
The PAX: @spokes, @coconut, @lazlo, @cableguy, @elvis, @bone
WarmUP: SSH, Michael Phelps, WMH, Cherry Pickers, Downward Dog, Itty Bitty Arm Circles
The Thang: Miracle Mile. Four laps around the track with stops to 20 reps of each
1: Merkins, Mountain Climbers, Squats
2: Spiderman Merkins, Shoulder Taps, Lunges
3: Hand-release Merkins, Mountain Climbers, Curtsey Lunges
1: Merkins, Shoulder Taps, Squats
The Other Thang:
Plank crawl across the field, handstand, high knees across the field, bear crawl across the field, high knee back
Mary: 20 reps each
Big boy situps
Flutter kick
Thread the needle
LBC
Superman
Side plank – elbow to knee
American Hammer
Bridges
Scissor kicks
COT: 20 reps to celebrate my son’s 20th birthday. Kids move out, grandparents die, time keeps marching forward. Find new ways to celebrate and honor those who mean the most to you.
F3 The Capital 