DATE: 2022-08-17
AO: Patriot
Q: My Space
PAX: Big Short, CableGuy, Elvis, Flipper, Jag, Jerry Maguire, Legacy, Lazlo, My Space, Wedding Singer FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, cherry pickers, WMH, DD, greatest stretch in the world, fellowship lap, walking burpees from goal line to 25, bear crawl back. THE THANG:
10 to 1 (1 to 10)
Start on sideline do 10 of one exercise, run to the other sideline and do 1 of another. Then come back and do 9 and 2, 8 and 3, etc until 10 of the second exercise is reached.
Round 1: sit-ups and blockies
Run 400M
Round 2: air squats and curls
Run 400M
Round 3: Mercans and overhead press
(Ran out of time but hoped to do 400M Run and 25 yard walking burpees to close)
MARY: Freddy Mercurys, shoulder taps, & toy soldiers
ANNOUNCEMENTS: 9/11 stair climb, new AO on Monday nights (@jag has more info)
COT: Goals — it is important to set goals. We do it for work on quarterly, semi-annually, and annually. Encourage everyone to set goals for their health and fitness as well. It helps keep you accountable to yourself. Try and share your goals with the pax to also hold you accountable. This allows you to see your improvements and where you need to re-evaluate.
F3 The Capital 