DATE: 2022-01-13
AO: Highlands
Q: Old Bay
PAX: Old Bay, Toolbox, Trolley, Booking
FNGs: AOL downrange from Tallahassee
COUNT: 5
WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers
The Thang:
Fellowship lap
Buddy Up!
1s – Jumping Spider (20) – 2s – WW1 Sit Ups (25) – Switch
1s – Farmers Carry to the 50 – 2s Burpees – Switch
1s – Double Coupon Shoulder Shrugs – 2s LBCs
All – Clean & Press
Fellowship Lap
1s – Rifle Carry to the 50, 2s Coupon Curls
1s – Coupon Run to 50, 2s Coupon Rows
All – Coupon Grave Diggers
Atlas Shrugs
Sumo Coupon Squat
Fellowship Lap
Coupon Plank Walk Around the World
Chest Press
Overhead Press
Weighted Big Boy Sit Ups
Dirkins
1s Farmers Carry to 50, 2s Coupon Curls
Mary:
Flutter Kicks
Protractor
Freddy Mercury
Plank Saws
Announcements:
Monday – 7am at #horizon-ao & #thepatriot with Coffeteria to follow
@oldbay Polar Bear Plunge Feb 5th for Special Olympics DC – donate or join – link in MumbleChatter/3rd F
@oldbay interested in making Sunday Ruck at Social Distance a perm workout, who is interested?
The Arc – Feb 19th!
COT – MOS
F3 The Capital 