AO: #LOCO BRMS
QIC: @Brisket
The Pax: @Rikers, @Mutumbo, @Boone, @CrotchRocket, @Hoff, @Scranton, @Bolt, @Ronaldo, @Nolan, @Inglewood, @Banjo, @Beast, @Refueler, @Gigawatt, @Matar, @Microchip
WarmUp: SSH, Arm Circles, Chinooks, Quads, Side Lunges, Downward Dog, Cobra Kai
The Thang 1: Divided Pax up into teams of 4.
Pax 1: Farmer’s Carry two 5-gallon buckets filled with water down and back in the parking log
Pax 2: Air Squats
Pax 3: Myrkins
Pax 4: Recover
X 4 Rounds
The Thang 2: Pax in a circle, passing three 5-gallon buckets around the circle. After each pass, the passing pax does two burpees. Buckets went around the circle three times
The Thang 3: Wall sit while passing a 5-gallon bucket down and back the line. Repeated 2 times
Mary: LBCs, Flutter Kicks, Freddie Mercury’s all IC and lead by different Pax
Mary Part 2: Due to an extra 5 minutes, the ambitious Pax decided on a few more rounds of Australian Snow Angels and Pickle Pointers to close out Mary.
COT: Take time to look around and be thankful for the little things…. Like running water that we don’t have to carry in buckets back to our house. We live in a country that is richly blessed. Encouraged the Pax to stop and the thankful for the little things in life.
F3 The Capital 