AO: #thepatriot
QIC: @weddingsinger
The PAX: @spokes, @cableguy, @jenner, @sunshine, @choochoo, @lazlo, @maguire, @bone
WarmUP: SSH, Arm Circles, Imperial Walkers, Cherry Pickers, WMH
The Thang: Groups rotate through three stations, with one group running a lap around the track as the timer
Station 1
Burpees
Merkins
Jump Squats
Station 2
Big Boy Situps
LBCs
Flutter Kicks
Station 3
Bicep Curls
Squat Thrust
Kettle Ball Swing
Mary:
American Hammers
Glute Bridge Leg Lifts
Bird Dogs
Freddie Mercuries
Supermans
Flutter kicks
COT:
Great to see the different ways groups approached their stations. Some did IC, some broke into sets, a lot of good chatter. This year and this workout required some flexibility and collaborations. Thanks for the teamwork. (Immediately followed by QIC finding out his phone was frozen, so ChooChoo ran and grabbed his phone out of his car for group photo – thanks for the teamwork!)
F3 The Capital 