Date: 2023-08-03
AO: freestate
Q: Wildcat
PAX: Butter, Horshack, FIFA, Shepherd
FNGs: None
COUNT: 5
Warmup:
Side-Straddle-Hop: 25 IC
Swingbillies: 15 IC
Arm circles/Chinooks: 10/5/5/10 IC
Cherry Pickers: 15 IC
Mountain Climbers: 15 IC
Hairy Rockettes: 15 IC
Plank Jacks: 15 IC
Slow Windmills: 10 IC
Mosey to school playground
The Thang:
10 burpees: OYO
1-minute wall-sit
Bear crawl across blacktop; crawl bear back
10 merkins: OYO
25 step-ups: IC
Frankensteins across the blacktop and back
Sprint across field and back
20 Shoulder Taps: IC
25 high knees: IC
El Capitan across the blacktop and back
10 burpees: OYO
1-minute wall-sit
Bear crawl across blacktop; crawl bear back
Sprint across field to bottom of hill
2 rounds of Hill Sprints and Backward Hill Climbs with 2 burpees on top and bottom
Back to blacktop
Mary:
Freddie Mercury x 15 IC
Big boy sit-ups x 15 OYO
Scissors x 10 IC
LBCs x 15 OYO
Plankorama/John Travoltas: 10/10/10/10/10 IC
15 Overhead Claps: IC
20 Michael Phelps: OYO
Announcements:
COT: Life can throw a lot of stuff at you. Two things you can do: (1) Be nice to the people around you. That is one thing you can control, and it makes everybody’s life better. (2) Be lucky (or, for those who are fortunate enough to have faith, have faith). That, for better or worse, may be the most important thing. Be well. See you in September!
F3 The Capital 