DATE: 2022-08-30
AO: General
Q: Booking
PAX: 2 percent, Jag, XL, Maj. Payne, Moneyball, Toolbox
FNGs: None
COUNT: 7
WARMUP: SSH, Windmills, Cherrypickers, Imperial walkers, down dog, cobra Kai, worlds greatest stretch
THE THANG: 10 of each of the below exercises followed by a run to the opposite sideline and back- we accomplished 8 rotations for a total of 800 exercises:
Squats
OH Claps
Leg lunges
Calf raises
SSH
Merkins
Dirty dogs
Plank jacks
WW 1
Penguin taps
MARY: flutter kicks
ANNOUNCEMENTS: 9/11 stair climb, go ruck event in Hampton Roads, new workout Monday nights at Highlands followed by pizza
COT: Q discussed the challenges of balancing discipline and developing good memories with his boys. He tells kids each day “make good choices and make good memories”
F3 The Capital 