Date: 2024-03-06
AO: apollo
Q: Obadiah
PAX: Bluegrass, Juneau
FNGs: None
COUNT: 3
WARMUP: SSH, imperial walkers, downdog, WMHs, Michael Phelps,
THE THANG:
Pax 1 runs 1/2 track lap while Pax 2/3 do 10 Mercans and run diagonally on field to other corner. Pax 2 runs next half lap (200m) while 1&3 do 20 Mercans and run diagonal back to original corner. Pattern continues until lap Pax beats other 2 Pax to the spot.
This pattern continues but switch up of exercises again until track Pax beats field Pax.
No surrenders
Jump squats
Carolina dry docks
Big Boys
Dips
Dercans
Squats
Lunges
MARY: flutterkicks, gas pumpers, Freddy mercurys, toy soldiers ANNOUNCEMENTS: none
COT: no shortcuts. The shortcuts often end up being more difficult and arduous.
Tags: apollo, Bluegrass, Juneau
F3 The Capital 