DATE: 2021-10-06
AO: Compound
Q: Popeyes
PAX: Roddick, Zeus, Rambler, Stallion
FNGs: None
COUNT: 5
WARMUP: Fellowship laps with some butt kickers, arm circles, high knees, and stretching THE THANG:
#1: 2 people race from side to side while the remaining 3 do a workout. Winner of the race picks the next workout. 5x
#2 Ring of fire merkins while one person ran laps around half the soccer field. 5x
#3 Lunges to the 25 and then sprint to the other goal line and back. Starjacks in between. 2x
#4 Bear crawl to the 50 and then sprint to the other goal line and back, followed by fellowship lap
MARY: flutter kicks, LBC’s, big boy sit ups, penguin taps, and pickle pounders ANNOUNCEMENTS: Grunt, Turkey trot, ruck to Harpers Ferry
COT: We need rest. As we are facing challenges or burdens, let’s get rest to keep going.
F3 The Capital 