DATE: 2022-09-14
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Brass Monkey, Stewie
FNGs: None
COUNT: 5
Warm up:
2 loops – football field
10 Michael Phelps
10 arm circles-small to big
10 Cherry Pickers
10 side straddle hops
10 high knees
10 butt kickers
The Thang: w/coupon
1st set:
20 squat press
30 curls
15×2 Forward lunges L/R
15×2 rows L/R
15 curls w/press
Suit case/rifle carry to 50 yd
Indian run 1 loop
2nd set:
25 Big boy sit ups
20 American hammer
10×2 Plank – drag coupon -L/R
10 flutter kicks
15 high plank shoulder+knee taps -4count
10x overhead tricep w/coupon
Indian run with burpee 1 loop
3rd set:
PAX workout suggestions- rotation
PAX stretching mix
F3 The Capital 