DATE: 2023-06-26
AO: Farm
Q: Gekko (Keith Capp)
PAX: Firehead, Gekko (Keith Capp), Infinity, Sparky
FNGs: None
COUNT: 4
WARMUP:
* Side straddle hops x 20, IC
* Michael Phelps x 20, IC
* Cherry Pickers x 15, IC
* Imperial Walkers x 15, IC
THE THANG:
Each PAX will write down their phone number. We will draw numbers and work through everything as a team. Going through phone numbers till we are out of time.
Exercises:
0- Sprint across the field
1- 40 Coupon Swings
2- 35 Jump Squats
3- 30 Merkins
4- 30 Coupon Shoulder Press
5- 30 Hammer Curls w/ Bricks
6- 20 Skull Crushers
7- 100 Calf Raises
8- 15 Burpees
9- 30 Coupon Bench Press
“-“- 1 Lap around half of soccer field
Example:
571-439-9089
5- 30 Hammer Curls (Coupon)
7- 100 Calf Raises
1- 40 Coupon Swings
1 Lap
4- 30 Coupon Shoulder Press
3- 30 Merkins
9- 30 Coupon Bench Press
1 Lap
9- 30 Coupon Bench Press
0- Sprint Length of Garage
8- 20 Burpees
9- 30 Coupon Bench Press
If time permits, grab another # and do it again
MARY:
* Elbow plank
* Penguin Crunches
* American Hammers
* Rosalitas
* Side crunches
ANNOUNCEMENTS: @infinity is going
On vacation
COT:
“You cannot control what happens to you in life, but you can always control what you will feel and do about what happens to you.” — Harold S. Kushner
F3 The Capital 