DATE: 2023-06-16
AO: Farm
Q: Firehead
PAX: Infinity, Matthew – Running Man, Sparky, Nano
FNGs: None
COUNT: 5
WARMUP:
Grady Corns
Don Quixotes
Mosey around the field
THE THANG:
Burpees – 10
Plank – 60 Sec
Crab Walk – Half width
20 Caralina Dry Docks
30 Air Squat
15 Australian Snow Angel
Bear Crawl – Half Width
15 Merkins
20 Bonnie Blairs
15 Shoulder Tap
Sprint Back and Repeat
MARY:
Flutter Kicks, Oblique Crunches, Big Boy Sit ups, American Hammers
ANNOUNCEMENTS:
Capital region convergence at The Patriot at 7am. Tentatively planning to meet at Sparky’s home to carpool.
COT:
You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine. ― John C. Maxwell
F3 The Capital 