DATE: 2022-09-02
AO: Farm
Q: Faceplant
PAX: Chile, Infinity, Gekko (Keith Capp)
FNGs: None
COUNT: 4
WARMUP: SSH, MC, Michale Phelps, WMH, Beat Pickers, OYO
THE THANG:
Run around field
50 tic toc Burpees
Dora style
100 Merkins, partner runs to 50 yard and back. Hold high plank till everyone is done 40 tic to.mc burpees
200 air squats while partner does lunch walks to to and back Walk to loosen legs
300 LBCs with crunches
MARY: N/A
ANNOUNCEMENTS: Sept 11 stair run Lincoln memorial 6am, Dad camp later this month-details on slack COT:
Free Outdoor Morning Workouts To Build Community Leaders
F3 The Capital 