Date: 2023-09-16
AO: thesandlot
Q: Major Payne
PAX: Legacy, Spud, Jenner, CableGuy, Saigon Sam_F3 JAX, BlueScreen_F3 Houston, Apples, Boardwalk FNGs: 2 Apples, Boardwalk
COUNT: 9
WARMUP: SSH, IW, Good Mornings, WMH, Michael Phelps, Merkins, BWS
THE THANG:
1. Four Corners at Quincy Park
Round 1: Burpees – 1,2,3,4
Round 2: Merkins – 2,4,6,8
Round 3: BWS – 5,10,15,20
2. Mosey to W&L Rec Field and cross via Bear Crawl, High Knee and Lunge Walk
3. Mosey to top of parking garage for Paula Abduls (2 spots forward, 1 spot back x 5)
4. Mosey to Oak Grove Park where the PAX discovered 2 coupons for super exercise circuit: Merkins, Flutter Kicks, Coupon Press and “The climber timer” — rotate through exercises as one PAX climbs the playground equipment and slides down. Great fun! 5. Mosey back to Quincy Park with coupons.
MARY: 25 x Flutter Kicks
ANNOUNCEMENTS: coffeeteria following the workout.
COT: Practice humility in all you do. It’s too easy to let pride interfere with your life. Go out and be an amazing and humble husband, father, brother and friend. Aye!
F3 The Capital 