DATE: 2023-04-25
AO: General
Q: citrus
PAX: Moneyball, Lazlo, Toolbox, 2 percent
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, WMH, cherry pickers, IW, hillbillies
THE THANG: As a group, 4 rounds of:
100 stepups
100 yard run
22 merkins
100 yard run (back to stepups)
2000 cumulative reps.
MARY: Rotate through each PAX providing the exercise while he did a 1 minute hang from the pullup bar.
ANNOUNCEMENTS: Boneathon, Murph, Dad’s camp
COT: Hero workout in honor of Chad Wilkenson (https://chad1000x.com/). We tend to focus on anniversaries and milestone dates, but people are hurting every day. Reach out today to someone who you haven’t checked in on in a while.
F3 The Capital 