Work the field boys….

Date: 2023-10-30
AO: f3thecapital-news
Q: Booking
PAX: Big Short, CableGuy, citrus, bogey, Wedding Singer, Maguire, Lucius, Lazlo, Tea Party, Spud, Boardwalk, Smokey, Ice Tea, Major Payne, Strange Brew, Legacy, Roadkill, Jag, Overthrow FNGs: None
COUNT: 21
WARMUP: SSH, Imperials, Hill Billies, Arm Circles, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai THE THANG:
Run 100 yards/ 10 burpees/ Run 100 yards/ 10 squats
Run 90 yards/ 9 burpees/ Run 90 yards/ 9 squats
Continue this pattern dropping 10 yards and 1 rep each round ending with… Run 10 yards/ 1 burpee/ Run 10 yards/ 1 squat

Total of 55 burpees/ 55 squats/ 1100 yards

Bear Crawl to 50- 50 calf raises- backpedal to goal line
Bear Crawl to 40- 40 SSH – backpedal to goal line
Bear Crawl to 30- 30 big bois- backpedal to goal line
Bear Crawl to 20- 20 merkins- backpedal to goal line
Bear Crawl to 10- 10 shoulder taps- backpedal to goal

Lunge walk to the 20- 20 copperhead squats
Lunge walk to the 40- 20 WWI
Lunge walk to the 40- 20 plank jacks
Lunge walk to the 20- 20 merkins

Run back to opposite goal line- DONE!

MARY: Flutters, LBC, Toy Soldiers, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: Grunt 11/11
COT: Value the positive impact that Grandparents can have on your kids and make sure that your kids spend time with them!