DATE: 2023-01-23
AO: Patriot
Q: Wedding Singer
PAX: 2 percent, Anchor Man, Wallace, Big Data, Lucius, Big Short, Roadkill, Smokey, Maguire, Beaux, bogey, CableGuy, Bone FNGs: Walkman
COUNT: 15
WARMUP:
SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch (with feeling)
THE THANG: Rotate Stations
1 – 10 IC Atlas Shrug / 10 Coupon Curls / 10 Coupon Swings / Repeat / Rifle Carry Coupon to 2
2 – 20 Merkins / 20 IC Mountain Climbers / 20 IC Shoulder Taps / Repeat / Farmer Carry Coupon to 3
3 – 20 Overhead Press / 20 Around the World / 20 Coupon Squat / Repeat / Shoulder Carry to Track 4 – Run a lap, serve as timer
MARY:
20 Leg lifts over coupons
20 IC Flutter holding coupons
30 LBC
20 Freddy Mercury
20 Bridges
20 Bobby Hurely, each side
10 Side Plank Leg Lift, each side
20 Donkey Kicks, each side
20 Fire Hydrants, each side
Supermans
Closing stretch
ANNOUNCEMENTS:
Grow Ruck
COT:
When things get really hard, narrow your focus to what matters most and what gets you to where you need to be.
F3 The Capital 