DATE: 2022-04-08
AO: Sparta
Q: I-Beam
PAX: Monk, Zeus
FNGs: None
COUNT: 3
WARMUP: Mosey, SSH, WMH, Michael Phelps, Cherry Pickers, Arm Circles
THE THANG: Stations were set up every 10 yards from the opposing 40 yard line to the goal line. Every other station had a coupon.
PAX started at separate stations and completed 3 rounds of rotating station work with 25 reps of each exercise.
Station 1: Bent rows, Station 2: Squats, Station 3: OH Press, Station 4: Merkins, Station 5: Curls, Station 6: Mountain Climbers, Station 7: Jump Rope (50 reps), run 100 yards to opposing goal line and 40 yards back to Station 1. PAX bear crawled, lunged, or PAX choice between stations.
MARY: American Hammers, Kneeling block curl to rear shoulder fly, LBCs, Leg lifts over vertical stationary block, Stationary leg raise with block press, Pickle pumpers ANNOUNCEMENTS: Earth Day Cleanup 4/23
COT: Be wary of how you act when you think no one is looking.
F3 The Capital 