DATE: 2022-06-22
AO: Aerie
Q: Chasqui
PAX: Passport, Rocketman, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP:
15x Michael Phelps
15x Cherry Pickers
15x Jumping Jacks
10x Nolan Ryan’s – both sides
15x Mountain climbers
THE THANG: With Heavy Metal Coupons
Goal line run 1
25x Sit-ups
15x merkins
10x burpees
Side run
Bear crawl- OYO 1/2
Lunges- OYO 1/2
Goal line run 2
25 big boy sit ups
15 merkins/shoulder taps
10x burpees
Goal line run 3
15 Flutter kicks
15 Merkin/plank-taps
10x burpees
Side run
Bear crawl- OYO 1/2
Lunges- OYO 1/2
Goal line run 4
15x American Hammer- sit ups side-side
PAX open input x 2
Cool down stretching
ANNOUNCEMENTS/COT: Keep pushing together!!
F3 The Capital 