DATE: 2023-03-31
AO: Patriot
Q: Anchorman
PAX: Ice Tea, Legacy, Silo (F3 Naperville), Maguire, Lazlo, Flipper, Cena, Smokey, Jag, citrus, Booking, CableGuy, Wallace, Passport, Mackerel FNGs: One DR pax
COUNT: 18
WARMUP:
SSH
Imperial Walkers
Willie Mays Hays
Cherry Pickers
Downward Dog
World’s Greatest Stretch
Cobra Kai
THE THANG: Race to Nowhere
25yards – 5 burpees X 4 (x 4 football lengths)
25 yards – 25 squat jumps x 4 (x 2 football lengths)
Bear crawl-25 yards-10 Merkins 10 x 2 [50 and back]
Lunge to 25 yards x 20 Big Boy sit ups x 4
7s – sideline to sideline
Burpees & star jumps
Ring of Fire
Bear Craw around circle
MARY: No time
ANNOUNCEMENTS: Boneathon, Dads Camp
COT: Disrupt your status quo; be a leader in your community
F3 The Capital 