Date: 2024-09-04
AO: thepatriot
Q: Booking
PAX: Short Rib, Skymiles, Wedding Singer, CableGuy, Prestige, 5K, Summit, Hops, Couch Potato, Smokey, Bone, Strange Brew, Groundhog, Lucius, Flux FNGs: None
COUNT: 16
WARMUP: SSH, Imperials, Hill Billies, Windmills, Michael Phelps, Cherry Pickers, Down Dog, Worlds Greatest, WM Hayes THE THANG: With coupon on the goal line:
10 OH Press– back pedal to the 10 yard line 10 burpees-mosey back to goal line
20 Curls–back pedal to the 20 yard line 20 mountain climbers–mosey back to goal line
30 Chest Presses–back pedal to the 30 yard line 30 merkins-mosey back to goal line
40 coupon squats–back pedal to the 40 yard line 40 big bois–mosey back to goal line
40 coupon calf raises– bear crawl to 40 yard line 40 SSH (S/C)–mosey back to goal line
30 low rows—bear crawl to 30 yard line 30 shoulder taps–mosey back to goal line
20 coupon leg lifts—bear crawl to 20 yard line 20 plank jacks mosey back to goal line
10 coupon toe taps–bear crawl to 10 yard line 10 never surrenders mosey back to goal line run a lap to the home bleachers for 25 dips / 25 step ups run back to field MARY: Flutters, Penguin Crunches, LBC, Dirty Dog, Donkey Kicks, Toy Soldiers
ANNOUNCEMENTS: 9/11 stair climb in a week/ Iron Pax starts this Friday at the Patriot– alternate workout on Friday at Horizon if you don’t want to do Iron Pax COT: You can’t find balance, you need to create balance
Tags: thepatriot, Short Rib, Skymiles, Wedding Singer, CableGuy, Prestige, 5K, Summit, Hops, Couch Potato, Smokey, Bone, Strange Brew, Groundhog, Lucius, Flux
F3 The Capital 