DATE: 2021-12-17
AO: Atlantis
Q: Riot
PAX: Grease Monkey, Rogue, Infinity, Bratwurst
FNGs: None
COUNT: 5
WARMUP:
25 SSH
15 Cherry Pickers
15 Willy Mays Hayes
15 Michael Phelps
THE THANG:
Mosey to the pier
Pax flip flop bear crawls and burpees
Mosey to the bridge
Flip flop Sprint to the foot of the bridge and 10 dirkins and 10 dips
Mosey to the Nats Park stairs
Flip flop up and down stairs 2x and wall sits
Mosey to the bell
Flip flop crab walk and shoulder taps
Mosey to grass next to propeller shop
Flip flop Frankensteins and squats
Mosey back to the park
Flip flop duck walk and merkins
MARY:
50 LBCs (in cadence)
25 Don Quixotes
25 Freddy Mercuries
Downward Dog into Cobra
ANNOUNCEMENTS:
COT:
Prayer of gratitude for F3 and the men who make F3 happen by showing up.
F3 The Capital 