DATE: 2021-06-17
AO: Farm
Q: Rocketman
PAX: Infinity, Matthew – Running Man, Rocketman, Captain Sportsball, Sparky FNGs: None
COUNT: 5
WARMUP/COP:
– Imperial Walkers x16, IC
– Michael Phelps x16, IC
– Hillbilly Walkers x16, IC
– Don Quixote x16, IC
– Squat jumps x12
THE THANG:
Performed on a large diamond (square). For the first round, do 7 reps of an exercise (say burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds.
1. 7 burpees, OYO
2. 14 XYs, IC
3. 21 Big Boi Situps, ups
4. 28 SSHs, single count
5. 21 Lunges, IC
6. 14 Nolan Ryans, IC
7. 7 Mountain Climbers, IC
6 MoM:
Stretch day!
– 3 count Don Quixote
– Frankensteins
– 3 count cherry picker hold
– Willie Mays Hayes
WORDS OF WISDOM
“No one can travel so far that he does not make some progress each day. So let us never give up. Then we shall move forward daily in the Lord’s way. And let us never despair because of our limited success. Even though it is so much less than we would like, our labour is not wasted when today is better than yesterday!” ― John Calvin
F3 The Capital 