DATE: 2023-04-24
AO: Patriot
Q: Booking
PAX: Lucius, Lazlo, Anchorman, Strange Brew, Shake ‘N’ Bake, bogey, 2 percent, Ice Tea, Wedding Singer, CableGuy, Big Short, Legacy, Smokey FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Windmills, Potato Pickers, Down Dog, Cobra Kai, Fellowship Lap THE THANG: Break up into 3 groups for 4 rounds of these 7 x 20 exercises
20 coupon curls
20 atlas shrugs
20 coupon squats
20 coupon low rows
20 coupon chest press
20 derkins
20 leg lifts over coupon
After each 7x 20 set run 100 yards to other end zone, execute 5 burpees- completed 4 rounds
Murder bunny to 20 yard line- 20 curls
Murder bunny to 40 yard line- 20 squats
Murder bunny to 40 yard line- 20 swings
Rifle Carry back to end zone- done!
MARY: Flutters, LBC, Dirty Dogs, Mule Kicks, 50 calf raises ANNOUNCEMENTS: Bone-a-thon… check Slack channel
COT: Q trying to continue to be grateful for what he has and not always focusing on what he doesn’t have realizing. The things we all have would be blessing to those in need, our job, house, smile, and ability to work out. Adopt a mindset of gratitude.
F3 The Capital 