DATE: 2022-10-19
AO: Aerie
Q: Rocketman
PAX: Tron, Stewie, Chasqui, Yellow Jacket
FNGs: Mountie
COUNT: 6
WARMUP:
SSH
Don Quixote
Merkins
Cherry Pickers
Michael Phelps
THE THANG:
Ricky Burpees around the field.
Then on to stations! 20 reps at each station which just happens to be at each corner of the field.
Sequence 1
– Mountain Climbers
– Hand release merkins
– Lunges
– Toy Soldiers
Sequence 2:
– Low to High plank
– Carolina Dry Docks
– Freddie Mercurys
– Single leg squats
Sequence 3:
– Flutter kicks
– Spidermans
– Squat jumps
– Dying cockroach
AMRAP until we’re out of time!
MARY:
Flutter Kicks
Hello Dolly
ANNOUNCEMENTS:
**October 20**: Beer Ruck, 7pm @ Trouvaille Brewery. Expect 1 hour of rucking to 1 beer! **Nov 11**: The Aerie 1 year anniversary!
**Nov 12**: The Grunt in DC!
COT:
“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .” ― C.S. Lewis, The Four Loves
F3 The Capital 