Date: 2024-11-06
AO: ao-the-bullpen
Q: Infinity
PAX: Peloton
FNGs: None
COUNT: 2
WarmUp: SSH, Grass Grabbers, Willie Mays Hayes, Don Quixotes, Michael Phelps, LBACs with leg raised, and wall sit while passing a 20-lbs medicine ball back and forth for 60 passes.
The Thang: Coupon Indian Run
Run around the AO in a line. Lead person carries a 20-lbs medicine ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform the following: – 20 Merkins/Diamond Merkins/Peter Parkers
– 20 Air Squats/Copperhead Squats/Fwd/Rev Lunges
– 20 CDDs/Raise the Roof/Grady Corns
– 20 T-claps/LBAC
We completed four rounds of running, after which we tossed the medicine ball around for five minutes. – 5 burpees whenever the ball hit the ground.
Mary: Flutter Kicks, American Hammers, Rope Climbers, Nolan Ryan’s, and Dolphin Crunches.
CoT: F3 is a micro-laboratory for leadership that develops skills transferable to professional, community, family, and even personal applications. Posting to and leading F3 workouts has made me a better leader in these spheres.
Tags: ao-the-bullpen, Peloton
F3 The Capital 