DATE: 2022-05-10
AO: General
Q: Hightower
PAX: 2 percent, Booking, citrus, Hightower, Toolbox, Lazlo, Roger Hart (Fudd), Nomad FNGs: DR Patient Zero
COUNT: 9
WARMUP:
Fellowship jog around and over to get into track. Followed by series of stretching.
THE THANG:
Break into (3) groups of 3 PAX.
Group 1: 10 pull-ups, 20 merkins, 30 squats rotation among the 3 Group 2&3 jog around track.
Once group 1 done, quick recovery. Then group 2 rotates in for 10-20-30 & group 1 joins jog. Once group 2 complete, quick recovery. Then group 3 rotates in for 10-20-30 & group 2 joins jog. Continue this for 2 rounds. Followed by 3 stations at end of track.
1 station full group wall sit, each PAX counts to 10, one at a time. Recovery 2 station full group, Derkins. Slow and deep, chin to deck for 20 reps. Recovery 3 station full group Balls to Wall with shoulder taps in cadence to 10. Followed by 2 laps around track, Burpee Bobby
Active recovery: slow, deep walk lunges and Good mornings.
MARY:
Our 3 DR PAX each lead round of Mary.
ANNOUNCEMENTS:
Jag Respect birthday
Prayers for Lazlo brother in law, may he Rest In Peace
Memorial Day Murph, don’t forget what this holiday is about. Family picnic Memorial Day afternoon.
COT:
Gratitude for another beautiful morning in NoVA, how lucky we are to be alive!
F3 The Capital 