DATE: 2022-02-09
AO: Compound
Q: Popeyes
PAX: Hightower, Zeus, Roddick, Yardbird
FNGs: None
COUNT: 5
WARMUP: Mosey with butt kickers, high knees, arm presses in the air, arm circles, karaokes… THE THANG:
10 Roly Polys = inch worm, 10 Merkins, roll, 10 lemon squeezes (crunches), roll up to your feet, 10 SSH, 10 air squats, 10 burpees (this number did not change), Lap around the field
20 Roly Poly’s, lap
25 Roly Poly’s, lap
20 Roly Poly’s, lap
10 Roly Poly’s, lap
MARY: A-Z with legs, fire hydrants (20 each leg), sit-ups with one leg, American hammers, flutter kicks ANNOUNCEMENTS: ARK, Burden run
COT: We all carry burdens – some seen, some unseen. If you see someone carrying a burden, help them.
F3 The Capital 