DATE: 2021-09-21
AO: Atlantis
Q: Deflator
PAX: Infinity, Bratwurst, Rogue, Jonathan E. Crittenden, True North FNGs: None
COUNT: 6
Warm up: SSH w/turn, Through the Tunnels, LBACs to Chinooks.
The Thang:
Mosey to the Concrete Benches
Using the concrete benches, perform a pyramid of exercises as follows: 5-7-9-11-9-7-5 reps of the following:
Dips
Derkins
Erkins
Burpee Step-ups
Mosey to the pier
DORA: one partner runs from one end of the pier to the other while trading off with the other partner to complete the following exercises, cumulative total reps: 50 diamond burpees
75 stacking merkins
100-150 palm squats
Mosey back to the starting point
Mary: Bird Dog holds, Rope Climbers, and LBCs.
F3 The Capital 