DATE: 2022-03-12
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps x 12, IC
No Moneys x 12, IC
Side Straddle Hop x 12, IC
Imperial Walkers x 12, IC
THE THANG:
Coupon stations:
**Sandbag**
– Deadlift + squat
– Weighted lunges
– Clean
– Forward row
– Merkin + drag
**Kettlebell**
– Kettlebell swings
– Thrusters
– Russian Twist
– Side Swing
– Tricep Extension
**Bodyweight**
– Flutter kicks
– Bonnie Blairs
– Plank Jacks
– Glute Bridges
– Burpees
Tabata rounds picking out exercises in each list, breaking with a mosey, plank, or bodyweight exercises.
MARY:
Stretches again!
ANNOUNCEMENTS:
2.0 friendly workout next Saturday!
COT:
This week the Endurance was found nearly 100 years after it sank in the waters off Antartica.
https://www.npr.org/2022/03/09/1085432575/endurance-ship-found-ernest-shackleton
Their mission was one of exploration that turned to survival. Setbacks occurred one after another from blizzards to mountains to storms at sea. Yet they endured to the end and did not leave their brothers behind. Let their example be a reminder to us today!
F3 The Capital 