AO: #thepatriot
QIC: @Maguire
The PAX: (9) @flipper @Lazlo @Lucious @WeddingSinger @CableGuy @Citrus @Spokes @MySpace
Warm Up: SSH, IW, Cherry Pickers, WMH, Downward Dog and a few Burpees
The Thang:
-Mosey lap
-Bleachers for two sets of 15-rep each step ups, dips and box jumps
-Mosey to other bleachers on the other side
-Repeat step ups, dips and box jumps
-Mosey lap
-Modified jogging suicides with reps – start at goal line, jog to the 25, do 20 reps of an exercise, then jog to the other 25 yard line and do 20 reps, jog back to the 25 and do 20 reps and jog back to goal line and do 4 burpees. Merkins, Joe Louis, Lunges, Big Boy Sit Ups, Mountain Climbers.
-100 yard routine – rotating every 10 yards bear crawl, broad jumps and lunges
-Repeat the jogging suicide with reps until time runs out. 10 reps each time. We got through merkins, joe louis and half of lunges
Mary: Flutterkicks, LBCs and some stretching
CoT: Offering support leads to motivation. Do this within F3, family, friends and colleagues.
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F3 The Capital 