DATE: 2022-08-19
AO: Farm
Q: Faceplant
PAX: Gekko (Keith Capp), Infinity
FNGs: Another Faceplant from Richmond!
COUNT: 4
WARMUP:
Side Straddle Hops
Mountain climbers
Arm circles
Michael Phelps
Squats
1 burpee
Willy Mays Haze
Mosie around the field
The thang:
Stations Set 1 (4 stations). Run across side of field and back was timer. Repeat entire circuit 3 times
1. Run across field width and back (timer)
2 Burpees
3. Flutter kicks
4. Merkins
Most around double field
Stations Set 2 (station 1 is timer)
1. Timer did squat walk halfway across field width and ran back 2. Plank
3. Air squats
4. Robot push-ups (alternate between high and low plank and repeat) MARY:
Ended with 25 flutter kicks.
ANNOUNCEMENTS:
COT: we’re fortunate to have the mobility to perform and enjoy having our butts kicked at F3 workouts.
F3 The Capital 