DATE: 2021-07-21
AO: Compound
Q: Popeyes
PAX: Obadiah, Booking, Hightower, Yard Sale, El Camino
FNGs: @crabcake (co-Q)
COUNT: 7
WARMUP: Couple laps around the field with high knees, butt kickers, karaoke twists, arm circles, side straddle hops, etc THE THANG:
Split into 2 teams
Bocce ball – closest to the pin with a soccer ball and basketball.
Round 1:
– Burpees to exhaustion
– Ricky Bobby bear crawl for the full soccer field with the last guy bringing the ball up
Round 2:
– Squat jumps to exhaustion
– Crab walk side to side on the field
Round 3:
– Flutter kicks to exhaustion
– Bat wings
Round 4:
– Star jacks to exhaustion
– Sprint up and down field
MARY: Making Melodies song incorporating
1. Wolverine
2. Big Boy Situps
3. Squat
4. Carolina Dry Dock
5. American Hammers
ANNOUNCEMENTS: Shirt order, Thurs night F3 meeting, Meatloaf murder training, and 3 year anniversary at #olympus on Saturday.
COT: Don’t worry about what others are doing. No need to compare or covet. Rather, listen to the song in your own heart, march to the beat of your own drum and dance like nobody’s watching!
F3 The Capital 