DATE: 2022-09-30
AO: Farm
Q: Sparky
PAX: Chile, Faceplant
FNGs: None
COUNT: 3
WARMUP:
SSH, WMH,Beet Pickers, Michael Phelps, surrenders, short mozy
THE THANG:
20 merckins
Run across field
Skater hops
Run back
Wall sits
20 merkins
Run
Shoulder press
Run
Door kicks
20
Jump squats
Wall sits
20
Side lunges
Door kicks
20
Squats
Hammy stretches
MARY:
Marching glute bridges
Plank with T extension
V ups
Donkey whips
Lbc
ANNOUNCEMENTS: rain coming. No cleanup
COT:
Work on career resume as well as funeral resume. One boss, didn’t treat workers kindly. Died over weekend. High fives from subordinates. Other boss- great track record. Kind. Healthy until colon cancer. People came from all over state spanning multiple companies to celebrate. Which would happen to you?
F3 The Capital 