DATE: 2023-05-03
AO: Aerie
Q: Chasqui
PAX: Stewie, Lonestar, Yellow Jacket, Passport
FNGs: None
COUNT: 5
Warm up:
Full field loop x2
20 side straddle hops IC
20 michael phelps IC
20 cherry pickers IC
20 sec arms circles – bat wings
20 imperial walkers IC
The Thang
Repeat x4=100 reps + 800 yds
25 Squats w/coupon
25 Merkins
25 Big boy sit ups w/coupon
25 Rows w/coupon
25 Curls w/coupon
130 yd mosey w/70yd sprints OYO
Stretch mix OYO
COT: NBA Playoff’s great opportunity for 2ndF’s. Time to get outside the box and enjoy some games!! Last minute 2ndF’s / Coffeeteeria are always welcome!!
Announcements: Everyone stepped it up this morning🦾 Great pace and preparation for Murph.
Park Valley event this Saturday May 6 @ 7:45, details on channel or ping Stewie for more info. 2.0 May 20th. Murph May 29 @7AM@GMU Fairfax.
F3 The Capital 