DATE: 2022-02-02
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP/CoP
Side Straddle Hop x 12, IC
Michael Phelps
Imperial Walkers x 12
THE THANG
– Run around the field
– 12 x Scapular Push-Ups on Elbows
– 12 x No Money’s
– 12 x Air Squat to Bench
– 12 x Monkey Humpers
– 12 x Glute Bridge
– 12 x Bird Dogs
– 0:30 Plank
– 20yd Bear Crawls
– 20 Step Ups
AMRAP until time is up. Today, the PAX made it through four rounds.
6 MOM
12 reps or so of each:
– Australian Snow Angels
– Dying Cockroach
– Hello Dolly
– Flutter Kick
WORDS OF WISDOM
Neh 2:17 Then I said to them, “You see the bad situation we are in, that Jerusalem is desolate and its gates burned by fire. Come, let us rebuild the wall of Jerusalem so that we will no longer be a reproach.” 18 I told them how the hand of my God had been favorable to me and also about the king’s words which he had spoken to me. Then they said, “Let us arise and build.” So they put their hands to the good work.
What good work is before you this day? Even if it’s something hard, difficult, and slow as building a wall?
F3 The Capital 