DATE: 2021-12-04
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: Kuch
COUNT: 3
WARMUP/COP
Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Merkins x10, downs
Imperial Walkers x12, IC
Mosey on to the field
THE THANG
What are functional exercises? Let’s go through some today.
Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 does something else. Flapjack until team goal is reached.
Functional workouts:
– Farmer carry two coupons 20 yards.
– Overhead carry one coupon 30 yards.
– Suitcase carry one coupons 40 yards.
Dora 1:
100 forward lunges
200 Freddie Mercurys
300 copperhead squats
Dora 2:
100 dips
200 step ups
300 LBCs
We didn’t get to Dora 2, so we’ll save that one for later!
### 6 MoM
12 reps or so of each:
– Superman
– Big Boi Situps
– Flutter Kicks
– Rosalita
No Words of Wisdom today, but a great coffeeteria.
F3 The Capital 