DATE: 08-1-2021
AO: #thepatriot
Q: @Maguire
PAX: @WeddingSinger @CableGuy @Maj.Payne @Poe @Sticks @Flipper @Lucius @Booking @Obadiah @Roadkill @RedElephant @2percent @Lazlo
COUNT: 14
WARMUP: SSH, IW, Hillbillies, Cherry Pickers, WMH, Downward Dog, Cobra Kai
THE THANG:
* Split into two groups (as there is always a timer) and you are running in between each station around #thePatriot. Keep rotating and do each exercise 2x each
*1st: timer does 30 Air Claps, exercisers do planks
*2nd: timer runs around steps/up stairs, exercisers do step-ups
*3rd: timer does bear crawls, exercisers do derkins
*4th: timer does suicides on basketball court, exercisers do shoulder taps
*set of Aussie push-ups on the way back to the field
*5th: timer does 40 yard jogs up and back and exerciser does the following:
· Block Burpees
· Big Boy Sit Ups
· Block jump over
· Coupon Merkins
· Coupon around the world
· Block Squats
· Coupon Wheezy Jefferson (Movin’ On Up leg lifts)
· Block Curls
*6th: a series of bear crawl and walking on tip toes
Mary – Flutterkicks, Stretching, LBC
COT: Make sure to pull your weight in life for your family, friends, work and personal hobbies/goals. Don’t wait for someone to tell you. Self-reflect a bit and be true to yourself to pull your weight appropriately.
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F3 The Capital 