DATE: 2021-07-27
AO: Delphi
Q: Nano
PAX: Zeus, Ashe, Hightower, Glee, Dunder, YNAB, Lightyear, slider FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Michael Phelps, Good Mornings, Windmills, Down Dogs
THE THANG: Following the warm-up the PAX set off for two laps around the field to get the blood flowing a bit. Then it was time for Part 1, 9 minutes of Tabata.
Part 1:
5x Burpee, 10x Merkins, 15x Air squats
Repeat every minute on the minute
9 rounds!
Part 2:
The PAX paired up and while one would wall site the other would do the following:
Run to line 1 (20 yards) 1 Burpee, 6 Get-ups (reverse burpee?), run back and switch with partner.
Run to line 2: (40 Yards) 2 Burpees, 5 Get-ups, run back and switch with partner. And so on until we reach 6 and 1.
MARY: LBCs, Big Boys, Fed Merc, done!
ANNOUNCEMENTS: July 31st, Zeus and Maj. Payne do their B-Day Thang.
COT: What you focus on is where your energy flows! Keep your focus on what’s good in life and you will keep generating more good for you and those around you.
F3 The Capital 