DATE: 2022-07-19
AO: General
Q: Booking
PAX: Fairweather, 2 percent, Lazlo, Jag, Shake ‘N’ Bake, Traveler, bogey, citrus, Toolbox, Moneyball FNGs: None
COUNT: 11
WARMUP: SSH, Imperial Walkers, Windmills, Cherrypickers, Willy mays Hayes, michael Phelps THE THANG: perform the following with a lap around the track after
Round 1: 5 burpees
Round 2: 5 burpees, 10 merkins
Round 3: 5 burpees, 10 merkins, 15 Freddy mercuries
Round 4: 5 burpees, 10 merkins, 15 Freddy mercuries, 20 dips Round 5: 5 burpees, 10 merkins, 15 Freddy mercuries, 20 dips, 25 step ups
Round 6: 5 burpees, 10 merkins, 15 Freddy mercuries, 20 dips, 25 step ups, 30 calf raises
Round 7: 5 burpees, 10 merkins, 15 Freddy mercuries, 20 dips, 25 step ups, 30 calf raises,35 body weight squats MARY: LBC, Flutters, dirty digs, mule kicks
ANNOUNCEMENTS: 9/11 stair climb coming soon, grow ruck event in DC
COT:be grateful for your blessings as you don’t know what each day will bring your way. Have an attitude of gratitude
F3 The Capital 