DATE: 2022-06-08
AO: Aerie
Q: Chasqui
PAX: Passport, Rocketman, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP:
1.5 lap
10/10 Arm circles-small/large forward/backwards
10 Michael Phelps
20 side straddle hops – extra credit modification
10 Wind mills
15 imperial walkers
10secondsx3 R/Center/L squats
10 Cherry pickers
THE THANG:
Intervals
Coupon: dumbbells, weight plate
1-squats with coupon
2-big boy sit-ups with coupon
3-bench steps with coupon
4-burpees – squat press with coupon
5- Kettlebell swings with coupon
6- merkins
7-curls 2 hand or R/L 10 each side
8-R/L lunges
9-over head backward curl
10-12 PAX choice of workouts
Jog around the field 50/100yd between intervals
MARY: PAX choice – stretching
ANNOUNCEMENTS: Kid friendly mini ruck TBD. Hobbit ruck and Terrain race registration still open. COT: No man left behind- ALL IN
F3 The Capital 