Date: 2023-11-10
AO: thepatriot
Q: Maguire
PAX: 2 percent, Anchorman, Big Short, Boardwalk, bogey, Bone, Booking, CableGuy, Elvis, Hobbyhorse, Lazlo, Legacy, My Space, Overthrow, Shake ‘N’ Bake, Smokey, Strange Brew, Sunshine, Vila FNGs: None
COUNT: 20
WARMUP: side straddle. Imperials. Hillbillies. Michael Phelps. Little bitty. Cherry pickers. Downward dog. Cobra Kai. Worlds greatest.
THE THANG:
Fellowship lap.
69 yards and reps for everything for the 69th Anniversary of Veterans Day
Start on the 1 go to 35 and run back to goal line – forward then backwards then karaoke (substitute high knees and butt kickers for sequence 3 and 4)
Same distance. LUR-Blockies. 2 lunges. Blockie. 34 calf raises at 35. LUR Blockie back. Repeat run sequence above. 35 calf raisss.
Rifleman up. 34 merkins. Rifleman Back to goal line. Run sequence. 35 merkins.
Fireman carry up. 34 squats. Fireman Back to goal line. Run sequence. 35 squats.
Murder Bunny up. 34 air press. Bunny Back to goal line. Run sequence. 35 air press
MARY: 69 flutters. 69 LBCs. Spell VeteransDay
ANNOUNCEMENTS: grunt tomorrow. Check channel. Falls Church 5k on the 19th
COT: Thank you for your service all F3 Veterans and all Veterans. What you do makes what everyone does easier every single day. Thank you.
F3 The Capital 