Q – Pop Fly
Co-Q – Jenner
PAX: Refueler, Rykers, Maj. Payne, Lucius, FNG (John), FNG (Silver), FNG (Empire), FNG (Microchip)
WARMUP: Side Straddle Hops (SSH), Arm Circles, Willie Mays Hayes, Cherry Pickers, Downward Dog calf stretches, Cobra stretch, Merkins
THANG 1: The 220.
20x Each: Merkins, Squats, Flutter Kicks, Lunges, Overhead Arm Claps, LBCs, Shoulder Taps, Plank Jacks, Hand Release Merkins, Big Boy Situps, Bonnie Blairs, American Hammers
THANG 2: Reverse Burpee Pyramid
a) Run to 10 yard line / 10 Burpees / Return to Goal Line
b) Run to 20 yd line / 9 Burpess / Return to Goal Line
c) Run to 30 yd line / 8 Burpess / Return to Start
—- all the way until the opposite goal line and 1 burpee
—- plan is to start each round together
Time Hack: Last 3 rounds were consolidated in order to hand over to Co-Q at the 30 mins mark. The Q often must modify their plan to fit into the time schedule and often, the PAX doesn’t even know.
THANG 3: Move over Rover, in comes Jenner to take over. Pearls on a string is a common technique where you run to various locations and do a set of exercises.
Track: Mosey over to the track and jog 2 laps, sprinting the curves
Sidewalk Merkins: One group performs 2 laps running up and down the backside stairs next to the covered basketball court while the second group lines up on the sidewalk along the school doing merkins with one arm up on sidewalk and other arm down on the parking lot. Switch sides once group finishes their first lap. Switch stations once group finishes their second lap.
Bear Crawl to Hill: Bear Crawl in a line down the road in-between the school and the soccer fields. After 50 yards (or forever), turn 90 degrees facing the school to Crawl Bear up the 30 ft. hill to the soccer fields. Then Bear Crawl back to the road.
Bench Merkins: Mosey over to the gated park and perform decline merkins (Derkins) and inclined merkins (Irkens).
Wooden Bench Step Ups: Mosey over to the perfectly situated wooden benches. Sit down on them while Refueler gives a 10 count to give everyone a rest. Perform backwards step ups.
Window Ledge Toe Taps: Mosey over to the right of the school entrance and find a bench seat or a window ledge so you can see your sweet form. Perform toe taps.
Paint the Lines: Run down the painted lines between the school bus performing side shuffles left, side shuffles right, lunge walks, duck walks, and the stuntman low plank shuffle under the bus.
MARY: Little Baby Crunches (LBCs), Flutter Kicks, Sharon Stones, Penguin Crunches, Toy Soldiers
COT: It’s great to come out here and be able to work out with these men. Very proud of them for coming out and starting this new site. It’s hard getting started from scratch, but we have your back. Stay committed and persist.
F3 The Capital 