DATE: 2022-07-25
AO: Patriot
Q: Wedding Singer
PAX: bogey, Bone, Booking, CableGuy, Legacy, Lucius, Tiësto, Shake ‘N’ Bake, Ice Tea, Roddick FNGs: None
COUNT: 11
WARMUP: stretches, SSH, imperial walker, hillbilly, Michael Phelps, Cherry pickers, WMH
THE THANG:
Run to parking lot
3x
10 copperhead squats
10 IC shoulder taps
Run to front courtyard
3x
10 IC step ups
10 feelings
Run to grassy patch
3x
10 Donkey kick each side
10 bird dog each side
Child’s pose
Run to basketball court
3x
10 IC mountain climbers
10 curtsey lunge
Run to field
3x
10 IC plank jacks
10 big bois
Run around track
MARY: LBCs, Bridge with leg lift, side plank with leg lift, flutter kicks
ANNOUNCEMENTS: 9-11 stair climb, cornhole, Iron Pax
COT: injuries happen. Don’t let them derail you. Rest up, stretch out, have some patience. Then come back – we’ll be here. We say “modify as necessary” for a reason.
F3 The Capital 