DATE: 2023-02-20
AO: Patriot
Q: Ice Tea
PAX: My Space, Crafty, Legacy, Strange Brew, bogey, Shake ‘N’ Bake, Wedding Singer, Booking, 2 percent, Smokey FNGs: Pilgrim
COUNT: 12
WARMUP: SSH, IBAC, Don Quixote, Burpees, WMH, Downward Dog, CK
THE THANG: After a fellowship lap, PAX lined up on the goal line and completed 4 rounds of the following: – SSH x 25
– High Knees x 15
– Coupon Squats x 30
– Merkins x 20
– American Hammers x 25
– Curls x 15
– High plank hold :30
– Fellowship lap to cap-off the 4th rotation
MARY: WWI, Mtn. climbers, donkey kicks & fire hydrants & hamstring stretch
ANNOUNCEMENTS: Grow Ruck is coming up. It’s not too late, but also it may be too late. If you are training please don’t overdo it an injure yourself.
COT: Q shared some personal challenges that his family went through last night. Remember to listen to what they are sharing with you. Love and support are what matter most, not advice.
F3 The Capital 