Date: 2026-06-19
AO: The Farm
Q: Bonefish ,
PAX: Bonefish, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP: Mosey around the park, dynamic warmup sequence (knee/ankle pulls, A Skip, B Skip, Heel Scoops, WGS Sequence), arm circles.
THE THANG: Zootopia
5 rounds 40 sec work / 20 sec rest of:
Bear crawl kick through
Inchworm to Merkin
Gorilla walk
Frog jump to inchworm
Panther crawl
Crab walk toe touch
MARY: n/a
ANNOUNCEMENTS: Manassas hike tomorrow – 0645 linkup
COT: importance of maintaining fitness and mobility as we approach and exceed Respect Status – no one bounces back from injury like they did in their 20’s.
F3 The Capital 