Date: 2024-04-03
AO: compound
Q: Yardbird
PAX: Booking, Hightower, Monk, Popeyes, Poe, Crop duster
FNGs: None
COUNT: 7
WARMUP: motivators/IW/seal claps/cherry pickers/WMH/DD/WGS
THE THANG: moseys to 3 garages. #1: deconstructed burpee = 3 lunge walks, 3 slow count merkins, 3 legs together mountain climbers, 3 box jumps: repeat. #2: 1 runner is timer, others do series of exercises: squat/merkin/big boys/lunge/toy soldier/bonnie blair’s/etc. & pull ups, final sprint lap. #3: 3rd garage- half group runs ramps, half goes up and down stairs…ramp group catches stair group = whatever floor they are caught in = # of burpees X 5; then group traded. MARY: flutter kicks
ANNOUNCEMENTS: Murph training, Boneathon
COT: apologize when you need to in hard things and little things. Be quick to apologize and quick to forgive.
Tags: compound, Booking, Hightower, Monk, Popeyes, Poe, Crop duster
F3 The Capital 