DATE: 2022-07-01
AO: Aerie
Q: Chasqui
PAX: Rocketman, Yellow Jacket
FNGs: None
COUNT: 3
Warm up:
1 loop
15x Michael Phelps
15x Cherry Pickers
15x Don Quijote
15x Mountain climbers
The Thang: with coupons 💣
7 Exercises 4 rounds
Round 1&3: 20 reps
Round 2&4: 22 reps
1. Plank- drag coupon L/R & Forward/Backwards
2. Big Boy sit ups – coupon
3. Nolan Ryans – coupon L/R 10 reps each side
4. Squat – coupon
5. Curls – coupon
6. Side Straddle hops – coupon – Open PAX options
7. Rifle Carry 50 yd and suitcase carry back
COT: Happy 4th of July ! Great work guys 🏋️♂️ The cold beer and food this weekend will taste so much better after this beat down! I’m proud of everyone putting in the work🤙 Work-out Hard- Party Harder!!!
Announcements:
July 16 @2Silos: Queen cover band
Music+Beer=Good Times!
F3 The Capital 