DATE: 2022-04-04
AO: Horizon-Ao
Q: 2 percent
PAX: Magoo, Undertow, Yardbird, vplaxico, 3 mile, Kodiak, Brown Bag, Mr Haand, Old Bay, Maj. Payne, sticks FNGs: @attache
COUNT: 12
WARMUP: SSH, Arm Circles, Imperial Walkers, Penalty Burpees, Cherry Pickers, Willy Mays Hays, Michael Phelps, Downward Dog, Kobra Kai
THE THANG: 20 pull ups, wall sit, balls 2 the wall, plank jacks, 20 steps ups with Merkins, 10 Australian Merkins, 30 Squatkins
5 rotating stations while listening to Coach K’s favorite ‘80s hair band, Ratt. 20 coupon curls, 20 tricep presses, 20 military presses, 20 Bobby Hurley’s, Suicides. Rinse and repeat until we ran out of time. MARY: 30 flutter kicks, 20 box cutters, 50 LBC’s, 30 Nolan Ryan’s ANNOUNCEMENTS: monthly challenge, 2nd F Brunch Bunch, Dad’s Camp
COT: “If what you did yesterday, still seems big today. You haven’t done much today.” – Coach K. Love him or hate him, he sure did *pay a lot kids families to come to*win a lot of basketball games at Duke.
F3 The Capital 