AO: The Patriot
QIC: CableGuy
The PAX: Bone, Flipper, Sourdough, Citrus, Spokes, Magellan, Brown Bag, Lucius, McGuire, Wedding Singer, Speedo, Roadkill
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Cobra Kai
The Thang: Pax split into four teams and did four rounds of Amrap per the circuit below with two breaks for Eurovision-inspired song workouts:
Jaja Ding Dong: Hold a high plank; one merkin for every Jaja; two for every Ding Dong
Waterloo: High knees; drop for a burpee on every ‘Waterloo’
Amrap circuit:
Team 1: 500M run
Team 2: Corner (Atlas Shrugs / Curls)
Team 3: Midfield (Kettle Bell Swings / Durkins)
Team 4: Corner (Chest Press / Coupon Squat)
Finish with a fellowship lap
Mary: LBC, Toy Soldier, Freddie Mercury, The Sourdough
COT: Look at the power of this group to bring lapsed Pax back to the fold and activate FNG’s. Welcome back Sourdough and Roadkill; welcome Magellan for his first non-Social Distance workout.
F3 The Capital 