– AO: The Farm
– QIC: Rocketman
– The PAX: Infinity, Running Man, Chile, Rocketman
Warmup/CoP
– Michael Phelps x12, IC
– Side Straddle Hop x 12, IC
– Imperial Walkers x12, IC
– Don Quixote x12, IC
– Karoake to the field
The Thang
Performed on a large diamond (square). For the first round, do 7 reps of an exercise (say burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. For the last three rounds, reduce count back down to 7.
1. 7 burpees, OYO
2. 14 flutter kicks, IC
3. 21 merkins, downs
4. 28 squats, downs
5. 21 lunges, count each leg
6. 14 Nolan Ryans, IC
7. 7 copperhead squats, IC
6 MoM
12 reps or so of each:
– Superman
– Dying Cockroaches
– LBCs
– Infinities
– Rosalita
Words of Wisdom
Listen to counsel and accept discipline, That you may be wise the rest of your days. Many plans are in a man’s heart, But the counsel of the Lord will stand. Proverbs 19:20-21
F3 The Capital 