DATE: 2023-03-22
AO: Patriot
Q: Wedding Singer
PAX: Lazlo, Maguire, Bone, CableGuy, Passport, Shake ‘N’ Bake, Ice Tea, Strange Brew, Sunshine, Legacy, Grape Ape, Smokey FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch
THE THANG:
PAX broke into three groups, took turns leading exercises, and worked up the pyramid: 10 Mountain Climbers IC
20 Shoulder Taps IC
10 Big Boi Situps
20 Flutter Kicks IC
10 Lunges IC
20 Squats
10 Burpees
After each rung of the ladder, run the length of the football field, complete 10 or 20 merkins (same # as the new rung on the ladder). Run back and build up to next rung.
We did 100 merkins!
MARY: LBCs, Bird Dogs, Donkey Kicks, Dirty Dogs, Supermans, Freddie Mercuries, Flutter Kicks
ANNOUNCEMENTS: @Legacy is leading an “easy” Q at Horizon on Friday to prep for Grow Ruck. Expect some good stretching.
COT: Even when you are overwhelmed with “must do,” make time for fun and traditions. That’s how lasting impressions and happy memories are made.
F3 The Capital 