DATE: 2023-04-19
AO: Compound
Q: Hightower
PAX: Battleship, Snake (Will Harris), Popeyes, Doodles, Zeus, Poe, Obadiah, Major Payne, Monte Karlo FNGs: None
COUNT: 10
WARMUP:
Lots of stretching and warm up
Then several laps around field, faster pace on ends, jog pace on long sides.
THE THANG:
Split group into 2 Teams to run the Gauntlet
(5) rounds
First PAX: sprint to come, bear crawl to next cone, sprint to side line, then 5 burpees. Rinse repeat to get back. Second PAX: 10 merkins then hold plank
Third PAX: air squats
Forth PAX: shoulder raises
Fifth PAX recover, then SSH
Each PAX rotates up until each go for 1 round. Rinse & Repeat for 5 rounds.
MARY:
Cool down stretches then Flutter kicks
ANNOUNCEMENTS:
Memorial Day Murph
Dad’s Camp coming
Capital Anniversary Convergence in development for June
COT:
One of my take always from GTE KingBuilder, King, Queen & Jester from Q Source. I’ve struggled with picking up some weight training for overnight ruck. I love food, I love to eat, basically everything. So I’ve set up Anti-Jester challenge for myself to shed those pounds. This takes discipline on diet and increased cardio.
F3 The Capital 