DATE: 2022-07-08
AO: Aerie
Q: Chasqui
PAX: Rocketman, Yellow Jacket
FNGs: None
COUNT: 3
Balling
Warm up:
1.5 loop
15x Michael Phelps
15x Side Straddle Hops
30 count Quick Feet with ball pass
The Thang:
IntervalsX 3
– 10/20/30/40/50 yd Suicides with burpee @ Goal Line
– 15x Merkins
– 20x Big Boy sit-ups
– 15×2 Nolan Ryan’s
– 15 L/R side bear crawl
– 30 plank ball passing
– Crab crawl
– Ball Pass across field
– Burpees
Stretching: Pax suggestions
COT: 2.0 Friendly – with Coffee Hour – rescheduled
Community Volunteering suggestions
F3 The Capital 