DATE: 2023-02-03
AO: Aerie
Q: Lonestar
PAX: Passport, Rocketman, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: side straddle hops, Michael Phelps, arm circles and picking cherries
THE THANG: 7 laps jog turn, sprint 100, jog turn and walk 100. Mid point of walk – beat down with 5 burpees, 10 merkins or Carolina dry docks, 15 abs (rotate flutter kicks, big boy, dying cock roach, Freddie mercury’s, American hammer) 20 legs (rotate squats, wide squats, lunges and Belgium split squats) répeat and run. MARY:
ANNOUNCEMENTS: text Rocketman!!!! 😀 a lot of Rucks coming up
COT: “Sow a thought and you reap an action. Sow an act and you reap a habit. Sow a habit and you reap a character. Sow a character and you reap a destiny”. Ralph Waldo Emerson
Free Outdoor Morning Workouts To Build Community Leaders
F3 The Capital 