DATE: 2021-06-30
AO: Loco
Q: Bolt
PAX: Rikers, Refueler, Beaver Nugget
FNGs: Tobasco
COUNT: 5
WARMUP: SSH IC, Michael Phelps IC, Willy Hayes Mayes IC, Cherry pickers IC, Quad stretch OYO THE THANG: 4 Mile run around Roundhill.
1st Band Camp: Arm in and outs, Banded Lat pulldown, Band side lunge Shute Side then Right side.
2nd Band Camp: Banded Plank walk with your banned hands, 2 circles Shuteside, 2 circles Right side
MARY: Banded SSH
ANNOUNCEMENTS: None
COT: Read ‘Invictus’ Poem. Stay disciplined even in adversity to stay the course whatever your goals might be, and take care of yourself so you can take care of your family and your community.
F3 The Capital 