Date: 2025-07-23
AO: thepatriot
Q: Wedding Singer
PAX: Booking, Rim Fire, Enron, Memento
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, WMH, Cherry Pickers, Downward Dog, World’s Greatest Stretch, Deep Squat
THE THANG: Mosey. Run a circle around #thedriveway. Get intimidated by all the weights they have ready to lift.
Mosey to front of school
10 IC step ups
10 Derkins
10 IC step ups
10 Dips
10 IC step ups
10 Elevated one leg squats
10 IC step ups
10 Derkins
Mosey through Rock Spring Park
Hill repeats with merkins, squats, shoulder taps
Mosey to Little Falls Road – 20 merkins at top of hill
Mosey up another hill to Chestnut Hills Park for hip strengthening 20 Dirty Dogs each leg
20 Donkey Kicks each leg
20 Bird Dogs alternating sides
Mosey back to field – total distance approximately 2 miles
MARY:
50 LBC, 10 Side plank IC (hold #10 for 10 seconds) each side, 30 IC Flutter Kicks
ANNOUNCEMENTS: Sept 11 Stairclimb
COT: Everything in good time. With my youngest headed off to college, I’m finally running that marathon in Ireland that takes place the first week of APS school.
Tags: thepatriot, Booking, Rim Fire, Enron, Memento
F3 The Capital 