AO: The Patriot
QIC: Wedding Singer
The Pax: @Lazlo, @Myspace, @Roadkill, @Spokes, @Cableguy, @Fishfry, @Magellan, @Citrus, @Bratwurst
Warm Up: SSH, Imperial Walkers, Hillbillies, Downward Dog, Cherry Pickers, WMH, Michael Phelps, Fellowship lap around the track
The Thang: Rotate through four stations:
Station 1: Coupons
You have the power – you are the timer
1. Squat thrust
2. Overhead press
3. Kettleball swings
4. Curls
5. Atlas Shrug
Station 2: Core
1. Freddie Mercuries
2. American Soldiers
3. Flutter kicks
4. Big boy sit ups
5. Plank
Station 3: Classics
1. Merkins
2. Squats
3. Lunges
4. Burpees
5. Mountain climbers
Station 4:
Choose your exercise
Work together!
Mary: A few favorites from Station 4 from Fishfry and Magellan. Side plank leg lifts, LBCs, Flutter kicks.
COT: Pax attacked this workout in different ways. We know these exercises, but we still can learn a lot from each other.
F3 The Capital 