DATE: 2022-06-01
AO: Compound
Q: Popeyes
PAX: Hightower, Landslide
FNGs: Simba
COUNT: 4
WARMUP: Fellowship lap with arm circles, arm presses, butt kickers, willy mays Hayes, cherry pickers, downward dog, cobra kai THE THANG:
Up the stairs, 10 Mike Tysons
Down the stairs, 10 dips
Up the stairs, 10 Burpees
Down the stairs,
Up the stairs, 15 Mike Tysons
Down the stairs
Up the stairs, 15 Mike Tysons
Down the stairs, 20 Dips
MARY: 50 Flutter kicks, 15 LBC’s
ANNOUNCEMENTS: Uncle Jed (passing of a generation), Capitol Tour, Anniversary on Roosevelt Island COT: Don’t judge a book by its cover (plaxico burress story)
F3 The Capital 