DATE: 2022-04-06
AO: Compound
Q: Yardbird
PAX: 2 percent, Popeyes, Roddick
FNGs: None
COUNT: 4
WARMUP: parking lot SSH, arm circles, WMH, Cherry Pickers, mosey to garage
THE THANG: 2X: 10 pull ups, 2 garage laps, sprint one side, finger sweeps the other, and 20 merkins between laps.
Mosey to commons: on the wall: 1 set of 20 box jumps, 25 incline wall merkins, 1 set of 20 step ups, 30 dips, 1 set alternating 1 box jump + 2 step ups maybe 12 or so times, 25 more wall merkins.
Mosey back to garage: OYO 5-10 pull ups, 1 lap to include lunge walks, back to bar for 3-count squat-jump to bar for 1 pull up-drop to merkin, 10Xs. Final lap including karaoke and finger sweeps.
MARY: flutter kicks, LBCs, American hammer, Nolan Ryans.
ANNOUNCEMENTS: Murph coming up and something else.
COT: F3 is great stress release…good setup for
Challenges that lie ahead in the day. Especially when you think you just can’t make it out there…you probably should!
F3 The Capital 