DATE: 2022-05-25
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP: Side straddle hops, high knees, butt kickers, run in place.. THE THANG:
100 yd ladder workout with coupon at each interval
20 squats – 10 yds suicides
20 lunges – 10 each leg – 20 yds suicides
20 high curls with one leg back – 30 yds suicides
30 curls – 15 each arm – 40 yds suicides
20 big boy sit ups – 50 yds suicides
jog with coupon to 60 yds, walk back rifle carry
20 merkins – move coupon left/right – 70 yds run
30 rows – 15 each arm – 80 yds run
20 plank rows – 10 each arm – 90 yd run
20 American hammers- 100yd suit case walk – switch arms at end zone
MARY: Mix stretches
ANNOUNCEMENTS: Old Rag TBD.
COT: Uvalde Texas tragedy – thoughts and prayer for the young souls and adults that left this earth yesterday and for their family and the supporting community. 🙏🏼
F3 The Capital 