DATE: 2022-06-10
AO: Patriot
Q: Old Bay
PAX: Sunshine, Lucius, Maestro, Patchouli, Maguire, CableGuy, Malware, Booking, Fish Fry, Spokes, Bone, Legacy, Tiësto, My Space, bogey, Flipper, Old Bay FNGs: Full Metal Jacket – DR
COUNT: 18
WARMUP:
Little Bitty Arm Circles
Michael Phelps
Nightclubs
Side Straddle Hop
Downward Dog
Willie Mays Hayes
Cherry Pickers
THE THANG:
Fellowship run to the dumpsters, no coupons there…
Fellowship Run to the “Arena”, count off 1s & 2s
1s – Bear Crawl to top of arena, figure 8 stair run
2s – Dirkins
Switch
1s – Figure 8 run
2s – Dips
Switch
1s – figure 8 run
2s – Step Ups or Box Jumps
Fellowship run back to field
Slow 9-count exercises
Slow Count Squats
Slow Count Merkins
Short run to wall
Triceps Wall Press
London Bridges
Windshield Wipers
Wall Sits
Lower Wall Sit w/ Seal Claps
Even Lower Wall Sit w/ Kung Fu punches
Even Lower Wall Sit w/ Seal Claps
Back to Mary
MARY:
LBC
Plank Saws w/ JLos
Freddy Mercurys
Penguin Crunches
ANNOUNCEMENTS:
Capital Tour Sat – 5AM Basilica, 7AM Olympus
June 18th (not the 17th like Bone said) – Capital Convergence at Roosevelt Island 2nd Annual Ruck and Float – July 2nd
COT:
Life hits you with the unexpected, like no coupons for your all coupon workout, we can’t quit, adapt and keep moving forward
F3 The Capital 