Date: 2025-07-21
AO: thepatriot
Q: Wedding Singer
PAX: CableGuy, Big Short, Ice Tea, Rim Fire, citrus, Bob the Builder, Memento FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, WMH, Cherry Pickers, Fellowship Lap
THE THANG: Ladder up, each pax led 10 reps until we built up to:
Merkins, Cactus Squats, Mountain Man Poopers, Curls, WW2, Atlas Shrug, Coupon Swings, Shoulder tap/mountain man (50 reps each IC with a bonus run)
MARY: Leg lift over coupons, LBCs, Flutter w/ coupons, Side planks, Dirty Dogs, Donkey Kicks, Freddy Mercuries, Flutters
ANNOUNCEMENTS: check the channel
COT: Visited my parents this weekend. Realizing that some injuries can’t be fixed with stretching and strengthening. Be patient when they can’t just “walk it off.’
Tags: thepatriot, CableGuy, Big Short, Ice Tea, Rim Fire, citrus, Bob the Builder, Memento
F3 The Capital 