DATE: 2022-06-05
AO: Aerie
Q: Chasqui
PAX: Rocketman, Renaissance, Yellow Jacket, Chasqui
FNGs: None
COUNT: 4
WARMUP:
1.5 loop around the football field
10/10 Arm circles-small/large forward/backwards
20 side straddle hops – extra credit modification
10 Wind mills
15 imperial walkers
10 second second high knees
10 second butt kickers
10 second quick feet
THE THANG:
(Repeat mixed coupon options: rifle carry, squat with press, curls, squats)
Group Ball passing, keep legs moving
2 person sit ups with ball x30
2 person chest ball pass across the field-side shuffle to the 50 yd and back Jump rope
20 plank rows and lift with coupon, right/left/side lifts
15 merkins – slide/move coupon
20 overhead coupon curls
20 lift coupon press with squat
20 Big boy sit ups with coupon
R/L Lunges with coupon
MARY: Mix stretching with PAX input
ANNOUNCEMENTS: The Hobbit ruck coming up, still time to sign up. The terrain race 6/11 for those interested.
COT: National Doughnut Day created by The Salvation Army in Chicago in 1938 to honor those of their members who served doughnuts to soldiers during World War I. Respect 💪🏼
F3 The Capital 