Date: 2024-04-30
AO: delphi
Q: Pop Fly
PAX: Nano, K-Pop, Peanuts, Juneau, NOAA, Rambler, Ashe, Rocket FNGs: None
COUNT: 9
WARMUP: It was a solid warm up. Really good start to the workout
THE THANG:
Part 1:
3 Rounds with the Coupon of:
– 5x Merkins (on block)
– 10x Overhead Press
– 15x Squats (with block)
– 20x Situps (with block)
Part 2:
Partner 1 ran the hill, Partner B did work. Then switch-a-roo – 1 runs to the top, B does Kettlebell Swings (switch)
– 1 runs to top of hill backwards, B does Flutterkicks (switch) – 1 skips half way up hill, B does jump squats (switch)
– 1 bear crawls a good ways, B does curls
81x Calf Raises
MARY: So stretching and flexibility
ANNOUNCEMENTS: Convergence, Bone-a-thon, Murph, and Dad’s Camp (7-9 June)
COT: Q spoke about enjoying the ability to have more adult conversations with his 13yr old son. There was also a fair amount of rambling and semi-coherent thought
Tags: delphi, Nano, K-Pop, Peanuts, Juneau, NOAA, Rambler, Ashe, Rocket
F3 The Capital 