PAX: Rocky, Chile, Matthew – Running Man
FNGs: G Force
WarmUp: SSHs, Imperial Walkers, Willie Mays Hayes, Beet Pickers, LBAC with leg raised, Michael Phelps, Down Dogs, and Mountain Climbers.
2 rounds of:
60m Karaoke (switch direction halfway)
15m Bear Crawl
15m Lunge Walk
30 Air Squats
15m Standing Long Jumps
15m Crab Walks
Supplement with the following:
30s Wall Sits
Peter Parker Merkins
Mary: Penguin Crunches, Supermans, Sweat Angels, Nolan Ryans, Box Cutters, and American Hammers.
The Grunt CSAUP is this Saturday at 0700 in front of the Lincoln Memorial.
I’ll be filming parts of our workout this Monday in support of a promo video for F3TheCapital region.
CoT: “Joy multiplies when it is shared among friends, but grief diminishes with every division. That is life.” – R. A. Salvatore