DATE: 2021-10-20
AO: -Aerie
Q: Rocketman
PAX: judo, Renaissance
FNGs: None
COUNT: 3
WARMUP
Michael Phelps x14, IC
Side Straddle Hop x 14, IC
Don Quixote x14, downs
Cherry Pickers x14, IC
Imperial Walkers x14, IC
THE THANG
Grab a coupon and let’s play around!
Murder bunny across the football field 10 or 20 yards at a time, doing different exercises at each stop. Once we get to the other side, let’s do it back!
– Curls
– Jump Overs
– Man Maker Merkins
– Thrusters
– Goblet Squats
– Overhead press
– Kettlebell swings
6 MoM
12 reps or so of each:
– American Hammers
– Freddie Mercuries
– WWIIs
– Peter Parkers
– Superman
ANNOUNCEMENTS
Soft launch this Saturday!
WORDS OF WISDOM
Look at the brothers around you. These men are a blessing! Deepen and strengthen these relationships. No man is an island.
F3 The Capital 