DATE: 2022-01-18
AO: Delphi
Q: I-Beam
PAX: Juneau, Nano, Gadget, YNAB, Hoolihan, Hightower, Rambler FNGs: None
COUNT: 8
WARMUP: Lap around the library with breaks for SSHs, Cherry Pickers, Michael Phelps, Arm Circles, WMHs, Downward Dog/Cobra THE THANG:
PAX were each assigned a station and exercises were performed while runner station completed a trip to the end of the parking lot and back.
Stations were as follows: Coupon swings, Squat jumps, Dips, Overhead Press, Bent Rows, Divebomb Merkins, and Break the Concrete with a 30lb slamball
Once runner completed lap, PAX completed a different ab exercise for each round: rowboats, rollup/v-ups, oblique sit-ups, wide leg sit-ups, mountain climbers, cycle kicks in/out, Fifer scissor, figure 8s MARY: Each PAX offered an exercise to close us out
ANNOUNCEMENTS: Wreath pickup (check the #3rdf channel)
COT: Find ways to impart wisdom to those coming up behind us (family, at work, at F3)
F3 The Capital 