Cardio & The Beeping EMOM Timer

DATE: 2022-04-22
AO: Aerie
Q: Rocketman
PAX: Chasqui, Renaissance
FNGs: None

Don Quixote
Cherry Pickers


8 minute rounds on the timer, four exercises per round, three rounds total:

Round 1

– 10 lunges, IC
– 15 Carolina Dry Docks
– 20 Big Boi situps
– 15 SSH

Break with a mosey

Round 2

– 5 burpees
– 10 squats, ic
– 15 Peter Parkers, IC
– 20 speed skaters

Break with a mosey

ROUND 3: Extra special Q’s random choice!

– Burpees
– Speed Skaters
– Lunges
– Something else

Finish up with a mosey


Ring of fire with various Pax-chosen exercises.


No 2.0 friendly tomorrow, rescheduling for April 30th, location TBD.

Monday: Monday Night Ruckers @ 2030, extra circuit afterwards for the crazies amongst us.


YHC realized there were no WoW for today’s workout… but that was only an opportunity to encourage one another to leave time and space for calm, reflection, and alignment of long and short term priorities. If you don’t make the space for thought and reflection, who will?

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