AO: The Farm
QIC: Rocketman
The PAX: Pavarotti, Rocky, Running Man, Infinity, Chile
Warmup/CoP
– Side Straddle Hop x 16 IC
– Don Quixote x 16 IC
– Imperial Walkers x 16 IC
– Michael Phelps x10 IC
– Arm Circles x 18 IC
The Thang
Partner up for a DORA but with specific exercises and counts: The duo performs exercises and reps as follows, one at a time while the other PAX run back and forth on the field.
– 50 – Burpees
– 100 – Overhead Claps
– 150 – Merkins
– 200 – Big Boy Sit-ups
– 250 – Squats (made it to 150ish)
Mary
Stretches!
– Frankensteins
– Modified frankensteins (IT band)
– 3 count windmills
– 3 count single cherry pickers
Announcements
May 1, 7:30am: cleanup day here at the park and Centreville Rd. Bring gloves!
CoT
It is not good to eat much honey,
Nor is it glory to search out one’s own glory.
Like a city that is broken into and without walls
So is a person who has no self-control over his spirit.
Proverbs 25:27-28
F3 The Capital 