PAX: citrus, Hightower, Speedo, Jenner
FNGs: FNG Touche
WARMUP: SSH; Seal Clap; Overhead Press; SSH; Imperial Walkers; Hillbillies; SSH; WMH; Cherry Pickers; Down Dog; World’s Greatest Stretch; Cobra Kai; Merkins; and Fellowship Lap.
THE THANG: DORA! In rotating groups of two – with one PAX running about 75 yards, the other completing the exercises and then switching roles – the PAX completed sets of: 200 Coupon Squats; 200 Coupon LBCs; 100 Coupon Merkins; 40 Blockies; 200 Coupon Deadlifts; AMRAP Crossover Merkins (x2); and AMRAP Skull Crushers (x1). MARY: Nolan Ryans; Flutterkicks; Supermans; and Penguin Crunches.
ANNOUNCEMENTS: The Grunt is coming on 11/12! Prayers for various PAX with significant events in their lives.
COT: This is the first non-CSAUP night workout for The Capital – do not be afraid to try something new.