Date: 2025-06-28
AO: thesandlot
Q: Big Short
PAX: Spud, Defiance, citrus, CableGuy, Boardwalk, Klinger, Lucius, Shake ‘n’ Bake, Trademark, Mash FNGs: None
COUNT: 11
WARMUP: Standard stuff with some movement.
THE THANG: PAX moseyed across the street to the solar system at the park for HIIT with alternating rounds of dips and step ups. Then, short mosey to the basketball court for two rounds of ring of fire. For each round, one PAX would run around the court while the other PAX performed exercises: – First round: shoulder taps, mountain climbers, American Hammers – Second round: copperhead squats, mercans, American Hammers
Then, short mosey back to the solar system for more HIIT rounds of dips and step ups.
Mosey back to the turf field for two rounds of exercises. Each round consisted of three exercises, with 50 reps of each exercise. Once one PAX finished 50 reps, the group moved to the next exercise.
– First round: coupon curls, body weight squats, WWIIs. Then a lap around the field. – Second round: shoulder presses, lunges, flutter kicks.
MARY: N/A
ANNOUNCEMENTS: Ruck and Float coming up; Q needed for 9/11 stairclimb COT: know your limits
Tags: thesandlot, Spud, Defiance, citrus, CableGuy, Boardwalk, Klinger, Lucius, Shake ‘n’ Bake, Trademark, Mash
F3 The Capital 