Date: 2023-08-30
AO: thepatriot
Q: Wedding Singer
PAX: Shake ‘N’ Bake, Sunshine, Spokes, Big Short, Jag, Booking, Strange Brew, Bone, CableGuy, My Space, Coconuts, Pilsbury, Elvis, Ashe, Ice Tea, Anchorman, Spud FNGs: None
COUNT: 17
WARMUP:
SSH, Micheal Phelps, Imperial Walkers, Hillbillies, Itty Bitty Arm Circles, Cherry Pickers, Downward Dog, Worlds Greatest Stretch
THE THANG:
2 laps
20 IC – Merkins
20 IC – Squats
20 IC – Shoulder tap
20 slow count – Merkins
20 slow count – Squat
20 slow count – Coupon Curls
20 slow count – Derkins
20 slow count – Coupon Squat
20 slow count – Coupon Overhead Press
2 laps
The 6 – 1 squat thrust, run to 5 merkins down to 5 squat thrusts run to 1 merkin
MARY:
Coupon March, Leg Lift Over Coupon, LBCs, Flutter Kick with Coupon, Donkey Kicks, Fire Hydrants, Some Side Plank Stuff, Superman
ANNOUNCEMENTS:
Iron Pax – See Ice Tea’s pre-blast
September 11 Stairclimb and Ruck
COT:
Take a step back and assess. Today we slowed down and focused on form. What else can you do to improve overall, long-term performance?
F3 The Capital 