Q: 2 percent
PAX: Booking, Big Short, Spokes, Lucius, Lazlo, CableGuy, Fish Fry, Vila FNGs: None
WARMUP: SSH x 45 IC, Imperial Walkers x 45 IC, Downward Dog/Kobra Kai
THE THANG: 1 – partner up at the goal line with a coupon. PAX team completed a cumulative total of 45 reps for each of the following exercises while alternating sprints to the 45 yard line and back – Kettlebell Swings, Curls, Overhead Press, Chest Press, Dips, Blockies.
The Q did not have a partner so he opted to do all reps by himself and forgo the sprints. Completed all reps except for ~20 blockies. It’s my party and I’ll slack if I want to.
Block 2 – 9 rounds of HIIT 45 seconds on, 45 seconds off. Star Jumps, Heisman Shuffle, Globe Jumps, Mountain Climbers, Bonnie Blair’s, Toe Taps, Apollo Ono’s (skaters), Bobby Hurley’s, Burpees Block 3 – Bear crawl to the 45 yard line, crawl bear back to the goal line. MARY: Flutter Kicks x 45 IC, LBC’s x 45, Low plank hold for 45 seconds. ANNOUNCEMENTS: IPC 2021 Week 1, 9/11 Stair Climb
COT: Today is my 45th birthday. I tried my best to subtly weave that number into the workout. I am half way to 90 years old and could not think of a better way to embark on that journey with my fellow F3 brethren. This group has been a very important part of my life and I look forward to many more birthday parties in the gloom!