DATE: 2021-10-01
AO: Burg
Q: Mater
PAX: Tink, Bail, Sparkler, Supertramp
FNGs: FARVA, COUP
COUNT: 7
WARMUP: SSH X 20 / ARM CIRCLES / MONKEY HUMPERS X 12 / CHERRY PICKERS X 12 / CALF STRETCH / COBRA KAI
THE THANG:
MaryAnne’s Mayhem: Rep-based ARMAP workout; Timer set for 52 minutes 30 seconds. Exercises done in sets of 25 reps. After completion of 25 reps, run 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises:
200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees
MARY: FORGIVE US BABE!
ANNOUNCEMENTS:
COT: Overcome your fears this weekend. GOOD WORK MY BROTHAS!!!
F3 The Capital 