DATE: 2021-10-27
AO: Aerie
Q: Rocketman
PAX: Renaissance, judo
FNGs: None
COUNT: 3
### Warmup/CoP
Side Straddle Hop x 12, IC
Michael Phelps x12, IC
High Knees x10
Butt Kickers x10
Mosey to the end of the field
### The Thang
EMOM: An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds.
Repeat each set 3 times.
Set 1:
– Pushups x20
– Copperhead squats x15
– WWI Situps x15
– Dips x20
– Shoulder taps x15
Sprint down the field and back!
Set 2:
– Carolina Dry Docks x15
– Forward Lunges x 15
– LBCs x 35
– Nolan Ryans x14
– Mountain Climbers x14
### 6 MoM
Freddie Mercuries x14
Windshield wipers x10
Dollys x10
Box cutters x10
#### Words of Wisdom
Proverbs 1:8-9
Listen, my son, to your father’s instruction
and do not forsake your mother’s teaching.
They are a garland to grace your head
and a chain to adorn your neck.
Honor those who came before.
Build upon the foundation we’re given.
Leave a legacy to those we are training up.
F3 The Capital 