Date: 2024-07-05
AO: thepatriot
Q: Lucius
PAX: citrus, CableGuy, AI, Legacy, Smokey, Fitz-Hume, Roadrunner (DR), Garfield FNGs: 1 Garfield
COUNT: 9
WARMUP:
SSH; Windmills; Cherry Pickers; Michael Phelps; LBACs (Fore and Aft); Downward Dog; Cobra Kai; Child’s Pose
THE THANG:
Mosey; 75 YD Bear Crawl; 50 YD Lunge Step; 50 YD Broad Jump; 50 YD Bear Crawl; Mosey
3x: 25x Step-Ups; 20x Merkins; 20x BWS; 20x Aussie Push-Ups, with Mosey between stations
Sandbag Bucket Brigade (40 lbs + 60 lbs)
MARY:
Flutter Kicks
ANNOUNCEMENTS:
9/11 Stair Climb
COT:
Thank you for the opportunity to lead. YHC has missed posting for several months due to a nagging injury. I missed being here.
Tags: thepatriot, citrus, CableGuy, AI, Legacy, Smokey, Fitz-Hume, Roadrunner (DR), Garfield
F3 The Capital 