DATE: 2022-06-16
AO: Highlands
Q: 2 percent
PAX: Toolbox, Jag, Jenner
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai THE THANG: Greatest hits from last week’s Capital Tour
Social Distance: Fellowship lap around the field.
Patriot: 2 rounds. Bear crawl ring of fire. Plank jacks & Merkins. Fellowship lap.
Free State: One PAX does a Bear Crawl Around Perimeter (Pace Setter) while the remaining PAX perform exercises at the following stations: 2. Alternating Shoulder Taps
3. Step Ups
4. Pull Ups
Compound: Mosey to Costco parking garage. Sprint up ramp 2x. Body weight squats, Star Jumps The Farm: Motivators. 10-1 (Full SSH’s, half SSH, side straddle, hop)
Atlantis & Olympus Combo: PAX split into 2 groups. Group 1 does one legged hops up the stairs while group 2 does walking lunges and 10 burpees Basilica: Bear crawl, inchworm back, 20 LBC’s
MARY: Travoltas, Nolan Ryans
ANNOUNCEMENTS: Convergence 6/18/22 0700, Harper’s Ferry Ruck & Float 7/2
COT: QIC reflected on the Capital Tour and how great it was to visit different AO’s, meet new faces and learn (steal) new ideas for workouts.
F3 The Capital 