AO: Delphi
QIC: Nano
The PAX: Hightower, Pop Fly, Rambler, El Niño, Derecho, Ashe
WarmUp: SSH, Willy Mayes Hayes, Cherry Pickers, Down Dogs, Break Dancer (stretch)
The Thang: The PAX set off for a run around the neighborhood ~2.5 miles total. They stopped at intersections for the following exercises:
– Air Squats – x40
– Merkin – x30
– Long bear Crawl around a private drive
– Some Duck Walks
– More Merkins – x30
– A a cult-style 5x burpees in the middle of a cal de sac while the rest of the PAX ran around in a circle.
– We wrapped things up with 3 basketball court suicides which included 6, 3, 0 burpees, respectively.
MARY: LBCs, squat jumps, supermans, and pickle pounders to finish Pop Fly off.
F3 The Capital 