DATE: 2022-07-18
AO: Patriot
Q: Booking
PAX: Obadiah, Legacy, Roadkill, Wedding Singer, Big Short, bogey, Tiësto, CableGuy, citrus, Anchor Man, Shake ‘N’ Bake FNGs: None
COUNT: 12
WARMUP: SSH, imperial walkers, windmills, Cherry pickers, down dog, kobra Kai THE THANG: break up into 2 groups and perform the following 7 exercises:
20 coupon OH Press
20 coupon curls
20 coupon squats
20 coupon swings
20 coupon chest presses
20 block merkins
20 leg lifts over coupons
Run to opposite goal line and do 2 burpees
We did this circuit 3 times
Mosey to bleachers for 2 rounds of:
20 dips
20 step ups
Mosey back to field for WW1, blank jacks, mountain climbers, heels to heaven
MARY: LBC, Flutters, toy soldier, dirty dog, mule kicks
ANNOUNCEMENTS: None
COT: Have an attitude of gratitude. Your “terrible” is dream of unemployed, your home dream of homeless, your heart dream of sick, our comrade at F3 dream of depressed. Have a attitude of gratitude and recognize many others would happily walk in your shoes.
F3 The Capital 