DATE: 2022-10-08
AO: Freestate
Q: Winston
PAX: Butter, ShowMe, Cannoli, Magoo, Disco, Wildcat, Horshack FNGs: Birdman, D&D
COUNT: 10
WARMUP: SSH, bear crawl – crawl bear, etc
THE THANG:
5K loop around the C&O Canal Tow Path, interspersed with burpees, five squats, five merkins. Increase by one burpee every two minutes.
MARY:
Flutters alternating long/slow and short/fast x 40 IC
Breakdancers x 10 IC
Stretching
ANNOUNCEMENTS:
Thirsty F3rd Thursday Oct 20th 6:30p Irish Inn.
Grunt November 12 – details TBD
COT:
F3 The Capital 