DATE: 2023-01-04
AO: Compound
Q: Popeyes
PAX: Poe, Booking, Hightower, Peanuts, Zeus, Yardbird
FNGs: None
COUNT: 7
WARMUP: A couple laps with arm circles, air presses, high knees, butt kickers, and karaokes THE THANG:
20 Burpees – 1 lap
20 Burpees – 1 Ricky Bobby lap
20 hand release and superman Merkins – 1 Karaoke lap
20 Burpees – 1 finger sweep lap
21 Bonnie Blairs – 1 lap with some sprinting
15 Burpees – 1 lap
4 Willy Mays Hayes and 20 SSH – 1 half lap
15 Burpees – 1 half lap
10 Burpees – 1 half lap
MARY:
50 Flutter kicks
20 American Hammers
50 LBC’s
20 Penguin taps
ANNOUNCEMENTS: Ruck event in March – participate!
COT: Damar Hamlin of the Buffalo Bills is a good reminder that there are things that are going to happen that we can not predict or control. Don’t take things for granted. Do more of the things that you enjoy and do less of the stuff that causes you stress.
F3 The Capital 