DATE: 2022-07-20
AO: Patriot
Q: Wedding Singer
PAX: Anchor Man, Big Short, bogey, Bone, CableGuy, Ice Tea, Flipper, Roadkill, Shake ‘N’ Bake FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, Worlds Greatest Stretch
THE THANG: Broke into groups and rotated twice through these top vacation destinations:
Mt. Rainer
– 20 IC Mountain Climbers
– 20 Lunges
– 20 Peter Parker Merkins
– Repeat, depending on time
– Bear Crawl to the beach
The Beach
– 20 Merkins
– 20 IC Shoulder Taps
– 20 Squats
– Repeat
– Yves Pol to Europe
Europe
– 20 Overhead coupon press
– 20 Curtsey Lunge
– 20 Coupon Curls
– Run to Track
Timer
– One lap around track
Ring of Fire – plank, each person did 5 merkins
MARY: LBCs, Supermans, Birddogs, Nolan Ryan’s, Side Plank Leg Lifts, Freddy Mercuries, Big Bois, Bridge with Leg Lifts, Flutter Kicks
ANNOUNCEMENTS: Cornhole, Ruck, 9-11 Stairclimb
COT: Even if it’s not the vacation you had planned, make the effort to connect with family, disconnect from work, try something new or restorative, and enjoy the simple pleasures of summer.
F3 The Capital 