DATE: 2023-06-12
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket, Chasqui
FNGs: None
COUNT: 3
WARMUP: Mix warmup
The Thang: 1/2 Murph
Run 1 mile: 1/2 lap intervals x9 sets
push ups: 12 and squats: 12
5 sets of pull ups: 10 and squats: 10
Total:
1 mile
pull ups: 50
push ups: 108
squats: 158
COT: Health and wellness.
Announcements: TBD: 2.0, SLT. Check channel for updates
F3 The Capital 