DATE: 2021-08-02
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Sparky, Rocky
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Beet pickers
Arm circles
Don Quixotes
Run around outside of soccer fields
THE THANG:
Run in a square, 20 yards x 20 yards. At each corner do the same exercise in increments of 7 (7, 14, 21, 28). Change exercise when you’ve completed each full square. Exercises:
Bonnie Blairs
Arm circles (forward and backward at each corner)
Big boy situps
Push ups
Leg lifts (glutes exercise)
MARY:
Flutter kicks
American hammers
Plank
Penguin crunches
ANNOUNCEMENTS:
@infinity is still out this week. @Chile will Q Thursday, and @Rocky will Q Saturday.
COT:
We can’t always achieve perfection, but we can seek constant improvement.
F3 The Capital 