DATE: 2022-07-29
AO: Farm
Q: Sparky
PAX: Faceplant, Floppy Disk
FNGs: FNG- Billy Dingell “Wawa”
COUNT: 4
WARMUP: Beet Pickers, WMH, Touchdowns, Michal Phelps, calf raises, mozy
THE THANG: four corners- facing East, we ran to corner of soccer field to do exercises always facing East which meant running forward, sideways or back peddling. Corners were Merkins (40, 30, 30, 15), planks (60 seconds, 40, 36, 12) jump squats (30, 20, 15, 15) and wall sits (60 seconds, 40, 36, 24).
MARY: lbc, penguin crunches, Rosalitas, American Hammers
ANNOUNCEMENTS: none
COT:July is a hot afternoon and sultry nights and mornings when it’s a joy to be alive. July is a picnic and a red canoe and sunburned red necks and a softball (baseball) game and ice tinkling a tall glass. July is a blind date with summer. -Hal Borland.
F3 The Capital 