DATE: 2022-02-07
AO: Patriot
Q: Wedding Singer
PAX: Big Short, Shake and Bake, My Space, Roadkill, Lucius, 2 percent, CableGuy, Spokes FNGs: Anchorman
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbillies, Ittybitty Arm circles, Cherry Pickers, WMH, Downward Dog, Worlds Greatest Stretch
THE THANG: Rotations around 3 cones in groups of 2 or 3
1: 20 Single Count
-Merkins
-Big Boy Sit-ups
-Squats
-bear crawl to Cone 2
2: 20 IC
-Shoulder taps
-Flutter kicks
-Lunge
-crawl bear to Cone 3
3: Coupons! 20 of
-overhead press
-leg lift over coupon
-curls
Run to track
4: Run a lap (serve as timer)
MARY: Freddy Mercuries, one-sided crunches, Nolan Ryan’s, toe touches, scissor kicks, flutter kicks
ANNOUNCEMENTS: Ruck
COT: sometimes I don’t feel great on the walk to
F3, but I always feel great on the walk home after the workout. Thanks for starting the day with this inspiring group
F3 The Capital 