DATE: 2022-01-12
AO: Compound
Q: Madoff
PAX: Hightower, Zeus, Pep Talk, Jag, Yardbird, Popeyes, Faceplant FNGs: None
COUNT: 8
WARMUP:
Jog to the underground compound,
Lunges
Hillbillies
Side Straddle Hops
THE THANG:
🔥Ring of Fire🔥
Circled the underground compound, stopping every minute on the minute for 30 seconds of a movement or exercise. 1.Merkins
2. SSH
3. Bear Crawl
4. Lunges
5. High knees
6. Burpees
7. Mtn climbers
8. Air squats
9. Big boys
10. Wall sit
MARY: @PepTalk took over:
6 inches to flutter kicks
Big boys
Plank
ANNOUNCEMENTS:
Wreath cleanup this coming Saturday @Arlington National.
ARC Feb. 19th- T shirt orders out now!
COT: You must change your mindset during the harsh winter workouts- you don’t have to do this, you get to do this.
F3 The Capital 