Date: 2025-06-13
AO: sparta
Q: Doodles
PAX: K-Pop, Dunder, Pop Fly, El Camino, NOAA, Atlas, Ashe, Monk, Roddick FNGs: None
COUNT: 10
WARMUP: ssh, imperial walkers, hillbillies, cherry twists, cross over sciatica stretches, down dog, was, cobra cia, mosey lap
THE THANG:
13 hand release burpees
13 merkins
13 squats
13 lbc
13 calf raises
13 lunges
13 SSH
Sprint 50 and mosey back after each exercise adding the next exercise each time.
After we had had enough burpees we started subtracting an exercise each trip until the Q decided to end with five 50 yd sprints.
MARY: 13 flutter kicks
ANNOUNCEMENTS: K-pop’s June 19th send off, sign up to Q
COT: took 30 seconds to reflect on own’s quiet and Q prayed.
Tags: sparta, K-Pop, Dunder, Pop Fly, El Camino, NOAA, Atlas, Ashe, Monk, Roddick
F3 The Capital 