Date: 2024-06-04
AO: delphi
Q: Blue Steel
PAX: Doodles, Juneau, Blue Steel, Hightower, Peanuts, Rocket, Pop Fly, NOAA, Yard Sale, Crop Duster, Obadiah, Ashe, Big Fish FNGs: 1 Big Fish
COUNT: 13
WARMUP: SSH, windmills, hillbillies, waybacks, neck rolls, WHS, Groin stretch THE THANG: 50 yd alternate leg lunges with Cindy
Chest carry and and at every 10 yds do 10 overhead press heading back to goal line 50 Monkey Humpers at goal line
50 overhead press with Cindy at goal line
Bearcrawl to 50 every 10 yds do 5 Nerkins
Backpedal back to goal line
10 BlueSteels
10 Overhead Squats with Cindy
30 Bonnie Blair’s with Cindy
30 Burpees
MARY: American Hammer, superphelps, quad stretch
ANNOUNCEMENTS: what they said
COT: Be Kind
Tags: delphi, Doodles, Juneau, Blue Steel, Hightower, Peanuts, Rocket, Pop Fly, NOAA, Yard Sale, Crop Duster, Obadiah, Ashe, Big Fish
F3 The Capital 