Date: 2024-05-29
AO: thepatriot
Q: Booking
PAX: CableGuy, 2 percent, My Space, Pilsbury, SAAS, Hops, Ice Tea, Shake ‘N’ Bake, Coconuts, Bone, Anchorman, Groundhog, Strange Brew, Spud FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Michael Phelps, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:
Line up on goal line-
Run 100 yards- 10 burpees- Run 100 yards- 10 body weight squats Run 90 yards- 9 burpees- Run 90 yards- 9 body weight squats
Continue this pattern subtracting 10 yards and 1 exercise until you get to: Run 10 yards- 1 burpee- Run 10 yards- 1 body weight squat
Total count: 55 Burpees/ 55 Squats/ 1100 yards/ .625 miles
Bear Crawl to 40- 40 calf raises- mosey back
Bear Crawl to 30- 30 Big Bois- mosey back
Bear Crawl to 20- 20 Shoulder Taps- crawl bear back
Bear Crawl to 10- 10 Mountain Climbers- crawl bear back
Lunge Walk to 20- 20 merkins
Lunge Walk to 40- 20 plank jacks
Lunge Walk to 40- 20 OH Claps
Lunge Walk to 20- 20 merkins
Lunge Walk to 20- 20 never surrenders
Mosey back to goal line- 20 WWI
MARY: LBC, Flutter Kicks, Dirty Dogs, Donkey Kicks, Toy Soldiers ANNOUNCEMENTS: Convergence 07:00 this Saturday- see channel on Slack
COT: Time away from your family’s routine in Arlington does wonders for the relationship with your kids and spouse. Get away to something simple for a few days and spend quality time together as a family.
Tags: thepatriot, CableGuy, 2 percent, My Space, Pilsbury, SAAS, Hops, Ice Tea, Shake ‘N’ Bake, Coconuts, Bone, Anchorman, Groundhog, Strange Brew, Spud
F3 The Capital 