Date: 2023-11-08
AO: thepatriot
Q: Maguire
PAX: Ice Tea, Wedding Singer, Boardwalk, bogey, Booking, CableGuy, Lucius, Shake ‘N’ Bake, Spud, Strange Brew, Vila FNGs: None
COUNT: 12
WARMUP: side straddle. Hillbilly. Imperials. Potato pickers. Willie Mays. Downward dog. Cobra Kai. THE THANG:
Ricky Bobby Lap (3 merkins pre run to the front)
Goal line. 20 coupon reps of overhead press, squats, curls. Then 10 reps of each.
Ricky Bobby w merkins.
Goal line. 20 coupon reps of around the world. Step overs. Derkins. Leg lifts. 10 reps of each.
Ricky Bobby w merkins.
Goal line. Rifle carry to 20. Drop coupon. Run to goal line then back to 20. Pick up coupon and run to goal line. Then repeat routine to the 40. Repeat again to the 20.
Then do the same thing with fireman (or farmer).
Third time through same thing with farmer (or fireman).
Goal line. Murder bunny to the 10. 25 reps of air press calf raises and joe Louis. Murder bunny to the 20. Repeat reps. Farmer or fireman home.
MARY: LBCs. Flutter. Spelling. @weddingsinger stretches
ANNOUNCEMENTS: grunt this Saturday
COT: Make sure to spend individual time with your wife and kids. It is incredibly rewarding and you can get a lot more out of a 1:1 than all the group settings that we (easily) fall into. See you Friday for part 2
F3 The Capital 