DATE: 2022-03-01
AO: Delphi
Q: Pop Fly
PAX: Rambler, YNAB, K-Pop, Bluegrass, Hightower, Joint Chief, I-Beam, Juneau FNGs: None
COUNT: 9
WARMUP: SSHs, WMHs, Cherry Pickers, fwd & reverse lunges (IC), 10x Merkins, Supine Rockettes THE THANG:
Round 1: Pax took off for a jog and ran 1 mile
Round 2: (All with Coupons)
a) 5x Crossover Merkins, 10x BBSs, 5x Crossover Merkins, 15 BBSs, 5x Crossover Merkins, 20 BBSs
b) 5x Kettlebell Swings, 10x Squats, 5x Kettlebell Swings, 15x Squats, 5x Kettlebell Swings, 20x Squats,
c) 5x No Surrenders, 10x OH Press, 5x No Surrenders, 15x OH Press, 5x No Surrenders, 20x OH Press
d) 10x Bent over rows, 20x Calf Raises, 10x Bent over rows, 25x Calf Raises, 10x Bent over rows, 30x Calf Raises
Round 3: Bear Crawl Social
MARY: Glees, Single Leg Crunches, Flutter Kicks, LBCs, American Hammers
ANNOUNCEMENTS: March Monthly Challenge = Run 1 Mile per day for 31 days. No buy backs or banking
COT: Be well, do good, and stay in touch
F3 The Capital 