DATE: 2022-08-11
AO: Highlands
Q: Booking
PAX: Toolbox, Hard Knox, Jag
FNGs: None
COUNT: 4
WARMUP: SSH Hill Billy, Windmills, Cherrypickers, Down Dog, Worlds Greatest Stretch THE THANG:
3 Rounds of the following coupon work followed by a run to the opposite goal line with 2 burpees: 20 overhead press
20 curls
20 squats
20 kettlebell swings
20 chest press
20 derkins
20 leg lifts over coupons
Mosey to concrete wall and do 3 rounds in f the following:
20 step ups (ic)
20 dips
Mosey back to field and stop at corners for 20 WW 1, 20 calf raises, 20 copperhead squats, 29 flutters
MARY: toy soldiers, dirty dog, mike kicks – potluck around the horn for PAX to choose an exercise
ANNOUNCEMENTS: 9/11 stair climb- Monday night workout at highlands starting 9/12 followed by pizza and Monday night football
COT: don’t judge a book by its cover as you never know the trials and life events someone has been through.
F3 The Capital 