DATE: 2022-06-15
AO: Compound
Q: Booking
PAX: Zeus, Landslide, Infinity, Yardbird, Popeyes, Peanuts, Simba, Obadiah FNGs: None
COUNT: 9
WARMUP: SSH, Hill Billies, Windmills, Cherrypickers, Willy Mays Hayes, Michael Phelps, Fellowship Lap
THE THANG: 2 rounds of Dora- running partner does 2 burpees at other end of sideline
Round 1
100 Merkins
150 Plank Jacks (IC)
200 WW 1 sit ups
Round 2
100 Mountain Climbers (IC)
100 Heels to Heaven
100 Body Weight Squats
MARY: LBC, Flutter Kicks, Toy Soldiers
ANNOUNCEMENTS: Convergence this Saturday 7 am Roosevelt Island
COT: “Our comfort zone can be greatest enemy to our potential.” Q shared story of his 5th grade son who volunteered to give a speech at his graduation ceremony and had to pivot on short notice from delivering the speech in English to Spanish as an example.
F3 The Capital 