DATE: 2023-03-08
AO: Compound
Q: Booking
PAX: Popeyes, Peanuts, Doodles, Wapner (F3 Cape Fear), Yardbird, Roddick FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Cherry Pickers, Willy Mays Hayes, Down Dog, Worlds Greatest Stretch, Cobra Kai
THE THANG: Pyramid- perform the exercise with the coupon then run the width of the field, do 2 burpees, and run back 10 blockies
20 derkins
30 Low Rows
40 Curls
50 Squats
40 Calf raises
30 OH Press
20 Leg Lifts
10 Atlas Shrugs
Without the coupon- do the following exercises- run width of field do 5 squats run back
10 burpees
20 Merkins
30 Lunges
40 WWI
30 penguin taps
20 plank jacks
10 diamond merkins
Finish with 25 flutter kicks while holding coupon
MARY: LBC, Toy Soliders, Dirty Dogs
ANNOUNCEMENTS: Grow Ruck, Compound Happy Hour next week Thursday I believe, Dad’s Camp
COT: Don’t let perfection be the enemy of good. Don’t let your own strive for perfection at home or at work disenfranchise your co-workers, family and friends. Be willing to have an open mind for other viewpoints and ways of doing things. Your personal strive for perfection can drive others away.
F3 The Capital 