DATE: 2022-03-01
AO: Atlantis
Q: Deflator
PAX: Infinity, True North, Rogue, Grease Monkey
FNGs: None
COUNT: 5
WARMUP: Arm circles x15F x15R
Don Quixote x15
Best stretch ever x10
Tempo Merkin x10
SSH x30
THE THANG: mosey to wall for Man Boob Prevention Mini-Workout Big Arm circles x18
Arm crossovers x18
Chest flys x30
Wall pushes x40
Ups and downs x18
Mosey to Pier for some Tub Thumping – Burpees when they sing “I get knocked down”, side straddle hops otherwise
Mosey to other pier for Lazy Dora. We teamed up in pairs and did a 100 Merkin/plank, 200 LBC/leg lift, and 150 squat/squat hold alternating set. No muscle was left dormant.
Mosey to grassland for some Thunder
Hold Plank; Merkin for every Thunder.
MARY: Dolphin hops, flutter kicks, and 2-speed bicycles.
ANNOUNCEMENTS: nada
COT: take your leave guilt free and focus on whomever you are with. We work in resilient organizations that will survive your absence, and will probably grow better for the experience!
F3 The Capital 