DATE: 2022-06-01
AO: Patriot
Q: Roadkill
PAX: 2 percent, Bone, CableGuy, citrus, Elvis, Ice Tea, Legacy, Lucius, Maguire, Mayberry, My Space, Spokes FNGs: Maestro
COUNT: 14
WARMUP: SSH, Michael Phelps, Little bitty arm circles, Cherry pickers, Willy Mays Hayes, downward dog, Cobra Kai, World’s greatest stretch
THE THANG: Mosey to bars for Australian push ups, lunge walk and bear crawl around the school. Mosey through the neighborhood to 33rd Street hill with Merkins at the intersections. Run up, Burpees on top, mosey down. Mosey to Little Falls with sit-ups and leg lifts at the intersections. Mosey to Edison with squats and jump squats at the intersections. Mosey to 30th Street hill, run up, burpees on top, mosey back to the school. Crawl bear and backwards lunges around the school for Australian push ups and mosey back. MARY: Fire hydrants, donkey kicks, Superman’s.
ANNOUNCEMENTS: Capital Tour 8 AO’s in 7 days starts this Sunday at Social Distance. Details on Slack.
COT: As a follow up to Memorial Day, remember those who sustained injury in military service with the following quote from General Dwight David Eisenhower which can be found at the American Veterans Disabled for Life Memorial in DC off the mall on Independence Ave SW. “Each one of you bears upon his body the permanent, honorable scars of dangerous service: service rendered in order that our great nation might continue to live according to the expressed will of its own citizens.”
F3 The Capital 