DATE: 2021-07-03
AO: Olympus
Q: Nano
PAX: Jenner, Pop Fly, Hightower, Joint Chief, Zeus, Rambler, Yard Sale, Lazlo, Toolbox FNGs: None
COUNT: 10
WARMUP: SSH, windmills, WMH, down dogs, cobra kai
THE THANG: Not knowing where YHC was getting them into, the PAX grabbed a few benches and moved them into the shade. That’s when the rounds began. Each round included 4 exercises and each exercise was done 25 times for a total of 400 reps per round. Here’s the breakdown:
Round 1: Overhead Claps (IC), Hundreds (IC), Air Squats, Mt. Climbers (IC); Rinse and Repeat 3x.
Round 2: Merkins, LBCs, Lunges (IC), Goof Balls; Rinse and Repeat 3x.
Round 3: Dips, American Hammers (IC), Step Ups, and SSH (IC); Rinse and Repeat 3x.
Round 4: Arm Circles (IC), Flutter Kicks (IC), Bonnie Blairs, Freddie Mercury; Rinse and Repeat 3x.
Round 5: 50 yd sprint, 50 yd sprint, 76 yd sprint, 5 burpees to bring us home.
F3 The Capital 