Date: 2024-05-01
AO: compound
Q: Popeyes
PAX: Hightower, Poe, Doodles, Monte Karlo, Roddick, Obadiah
FNGs: None
COUNT: 7
WARMUP: jogging, butt kickers, high knees, ssh, arm circles both ways, arm presses, merkins, karaoke and possibly a few other things THE THANG:
10 pull ups
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s
Run the stairs
10 burpees
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s
Run the stairs
10 pull ups
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s
Run the stairs
10 burpees
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s
MARY: flutter kicks, a few others
ANNOUNCEMENTS: bone-a-thon, convergence, murph
COT: figure out who your 6 pall bearers are and who you might be pall bearers for.
Tags: compound, Hightower, Poe, Doodles, Monte Karlo, Roddick, Obadiah
F3 The Capital 