DATE: 2023-07-07
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Firehead, Moneyball, Trolley, Gecko
FNGs: None
COUNT: 6
WARMUP:
Arm circles
Don quixotes
Beet pickers
Willy Mayes Hayes
Mosey around the fields
THE THANG:
Squats while each PAX takes turn doing 10 burpees
LBCs while each PAX takes turn doing sprints across the field and back Mericans while each PAX takes turn doing 5 Bonnie Blairs
SSH while each PAX takes turn doing 10 crunchy frogs
Shoulder taps while each PAX takes turn doing bear crawls around the circle Sit ups while each PAX lunge walks around the circle
Shoulder presses while each PAX lunge walks around the circle Glute bridges while each PAX takes turn doing 10 arm circles
MARY
Superman
Box cutters
Penguin crunches
Rosalitas
Wagoner twists
Freddy Mercuries
COT
Recommend seeing the movie Sound of Freedom, about child trafficking. Tim Ballard worked for DHS to prosecute child pornographers, but realized he wanted to save the children. He quit his job and was able to free 50 to 60 children. Message is that if you see something that needs to be done, DO IT TODAY. Don’t wait until tomorrow.
F3 The Capital 