DATE: 2022-11-02
AO: Compound
Q: Popeyes
PAX: Poe, Nano, Roddick, Yardbird, Doodles, Zeus, Peanuts
FNGs: None
COUNT: 8
WARMUP: SSH, Laps around the field with butt kickers, karaokes, star jacks, high knees, merkins, arm circles, and arm presses. THE THANG:
Stations
1) Squat thrust with coupon
2) Mountain climbers on slides
3)Jump rope
4) two people on the rubber band (one sprints while the other person pulls on the band) 5) Squat thrust with coupon
6) Heavy Jump rope
7) Sprint around the field
3 sets of sprints on the soccer field
In between each set:
10 merkins x 3
10 burpees x 3
10 SSH in between x3
MARY:
A variation of monkey humpers
Big Boys
flutter kicks
Pointing dogs
LBC’s
Imperial walkers
ANNOUNCEMENTS: Turkey Trot, Grunt, Burpees for Vets, Prayers up for Hightower’s dad and Rambler’s relatives COT: Do the right thing even though no one cares and don’t steal toothpaste.
F3 The Capital 