DATE: 2022-05-30
AO: Patriot
Q: Lucius
PAX: Big Short, CableGuy, Ice Tea, Jag, Kodiak, Lazlo, Legacy, Magoo, My Space, Old Bay, Shake ‘N’ Bake, Sunshine, 2 percent FNGs: Attache; Monet; Willis; 12 Point
COUNT: 18
WARMUP: SSH; Cherry Pickers; Windmills; Downward Dog; Cobra Kai; Child’s Pose; LBACs (fore and aft); Michael Phelps; Moroccan Night Clubs
THE THANG:
Lap around track (100 yd Bear Crawl; 100 yd Lunge Step; 50 yd Ricky Bobby Wall Sit CB pass; Bleacher Run; 50x Step Ups; 20x Dips; 50x Step Ups; 20x Dips; Bleacher Run; 10x Chicken Peckers (IC))
Favorite Things: PAX determined exercises by choosing their favorite things (e.g. Dogs v. Cats; Mountains v. Beach; Bacon v. Veganism; etc.). Exercises included 20x: Alt. Shoulder Taps (IC) or Plank Jacks (IC); Hand Release Merkins or Tempo Merkins; Copperhead Squats or Jump Squats; Air Press (IC) or Overhead Claps (IC); Burpees or Burpees; Carolina Dry Docks or Dive Bomber Merkins; Lunge Steps or Body Weight Squats.
Lap around track (50 yd Bear Crawl; 100 yd Lunge Step; 50 yd Mosey; 50 yd Crawl Bear; 50 yd Ricky Bobby Wall Sit CB pass; 1x National Anthem Balls to the Wall)
MARY:
LBCs; Flutter Kicks; American Hammers; Toy Soldiers
ANNOUNCEMENTS:
– Murph Today – You Missed it.
– Picnic Today – There’s Still Time
– Capital Tour 2022 – June 5-11
– Convergence – June 18
COT:
– Moment of Silence.
– Today’s workout focused on life’s little joys – the things that those who served but did not return will not get to enjoy again. This holiday weekend, live life to the fullest in their honor.
F3 The Capital 