Date: 2023-10-10
AO: acropolis
Q: Peanuts
PAX: Nano, Doodles, Monk, Barnacle, Barnacle
FNGs: 1 Barnacle
COUNT: 5
WARMUP: SSH; MP; WMH; calf stretch: DD; WGS; CK
THE THANG: Partner up with one free runner since we had an odd number. Pax 1 farmer carries coupons around track. Pax 2 does 10x merkins/20x BBS/30x squats. Upon completion Pax 2 runs to catch Pax 1 and switch. Rinse and repeat but add 10 reps to each exercise each time. The free runner replaced one of the other pax after lap. Once our shoulders were sufficiently lubricated we switched to rifle carry one coupon. Finished up with 50x dips/50x calf raises/50x MHs MARY: people showed up so had to do some 🥒 pointers and some Superman’s ANNOUNCEMENTS: dads camp, grunt, etc
COT: Know when to be the bigger/smarter man and walk away/disengage from dangerous situations.
Free Outdoor Morning Workouts To Build Community Leaders
F3 The Capital 