Date: 2024-08-12
AO: hamilton
Q: Flipper
PAX: 2 percent, Defiance, Horshack, Joy Stick, Zach (aka Flat Tire) FNGs: 1 Zach (aka Flat Tire)
COUNT: 6
WARMUP: SSHs, HBs, Windmills, WMHs, Onion Pickers, DDs, Worlds Greatest Stretch
THE THANG: 2 circuits around TJ fields
Stop 1: 5 toes to bars, 10 body weight rows, toe taps, body weight squats
Stop 2: derkins, body weight squats
Stop 3: Bulgarian split squats, Aussie merkins
After the circuits, we did a modified Ricky Bobby across the field via high planks and passing the kettle bell underneath
MARY: flutterkicks, toy soldiers, Nolan Ryans
ANNOUNCEMENTS: Welcome down range PAX Joy Stick from Orlando. 9/11 stair climb (see pages for signup details) and welcome FNG Flat Tire
COT: Family was out of town this past week. Being alone was not all it’s cracked up to be. Embrace the chaos and family time because it’s not always greener on the other side of the hill.
Tags: hamilton, 2 percent, Defiance, Horshack, Joy Stick, Zach (aka Flat Tire)
F3 The Capital 