Date: 2024-04-22
AO: hamilton
Q: 2 percent
PAX: Freddie, Jag, Defiance, Legacy, Booking, Popeye, Strange Brew, Spud, @Marshall FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Don Quixotes, Willy Mays Hays, Turf Ticklers, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG:
Fellowship lap
EMOM rotation: 3 rounds of Pull Ups, Merkins, Body Weight Squats Wall sits, 10 Mike Tyson’s OYO, 50 Seated Calf Raises
Bulgarian Split Hops 10 each side
30 Dips
Moved to half field for some Back Pedals, A skips, Mummy Kicks, Bunny Hops, Bear Crawls and Sprints
MARY: Flutter Kicks, Alabama Prom Dates, Dirty Dogs, Nolan Ryan’s
ANNOUNCEMENTS: Bone-A-Thon 5/26, Convergence 6/1, Alzheimer’s Event 6/8 (see Jag for more details)
COT: Pop quiz. QIC read off 3 quotes. 2 were from Alexander Hamilton, 1 was not. The PAX had to identify which one was not. Graded on a curve.
Tags: hamilton, Freddie, Jag, Defiance, Legacy, Booking, Popeye, Strange Brew, Spud, @Marshall
F3 The Capital 