DATE: 2022-05-04
AO: Compound
Q: Popeyes
PAX: Hightower, Jag, Yardbird, Elvis, Speedo, Peanuts
FNGs: None
COUNT: 7
WARMUP: Mosey with arm circles, arm presses, Michael phelps, butt kickers, high knees, sprints, stair work and SSH. THE THANG:
10 Pull ups OYO
20 Merkins
30 Squats
Sprint the street
1 min hang
20 T Merkins
30 jumping 180’s
Sprint the street
10 pull ups
20 side to side plank walks
Lunge walk
Sprint the street
1 min hang
20 diamond merkins
30 squat jumps
1 lap finger sweeps
MARY: 50 flutter kicks, 100 LBC’s
ANNOUNCEMENTS: Murph and picnic on Memorial Day
COT: How do you eat an elephant? One bite at a time. When things seem impossible, just take it one step at a time.
F3 The Capital 