DATE: 2022-08-22
AO: Patriot
Q: Wedding Singer
PAX: Big Short, Shake ‘N’ Bake, CableGuy, Lazlo, Lucius, Anchor Man, Schwab, My Space, Ice Tea
FNGs: Tea Party,Neumann (DRPAX), Laimbeer (DRPAX), Flyover (DR FNG), Stinger (DR FNG) COUNT: 15
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Itty Bitty Arm Circles, downward dog, worlds greatest stretch, burpee
THE THANG:
Station 1
20 x coupon curls
20 x coupon squats
20 x merkins
Repeat
Rifle carry to Station #2
Station 2
15 x Overhead press
15 x Around the world
15 x Shoulder Tap IC
Repeat
Farmer carry to Station #3
Station 3
10 x Atlas Shrug
10 x Squat Thrusters
10 x Coupon Swing
Repeat
Should carry to track
Station 4
Timer – run a lap
MARY:
20 x leg lift over coupon
20 x flutter kick IC holding coupon
10 x coupon pull
10 x alternating toe touch IC
10 x heels to heaven
10 x Freddie Mercury IC
10 x Nolan Ryan each side
10 x side plank with leg lift each side
10 x Superman, alternating side, and full
50 x LBC
ANNOUNCEMENTS:
IronPax – sign up! 911 Stairclimb
COT:
SPIRE came up in conversation during business travel. Make sure you are meeting your needs in each of these areas. Spiritual
Physical
Intellectual
Relational
Emotional
A lot of overlap with F3 there. Appreciate what we do here and that this type of conversation is taking place in different forms with men across the globe. The shared goal of being better man.
F3 The Capital 