DATE: 2021-09-15
AO: Compound
Q: Popeyes
PAX: Yard Sale, Rambler, Stallion
FNGs: None
COUNT: 4
WARMUP: A few warm up laps around the field with high knees, butt kickers, twists, arm circles, star jacks, side straddle hops, etc THE THANG:
Timer: One guy runs around the soccer field.
One guy either does squats with 30lb weight or jump roping with a weighted jump rope Two guys do band running (one runs, one pulls)
Planks to recover in between sets.
Two rounds of the above.
Then sprints up and down the field with some merkins and side straddle hops in between.
MARY: Russian hammers, LBC’s, X things, bicycles, big boy sit ups.
ANNOUNCEMENTS: Camping trip next month, Mt. Rainer, Reminder about Roddick’s tennis Q on Sat.
COT: Know your priorities. If you don’t get those done first, you can’t squeeze them in at the end.
F3 The Capital 