DATE: 2022-05-03
AO: Delphi
Q: I-Beam
PAX: Hightower, Nano, Dunder, Hoolihan, Glee, Peanuts, Zeus, Pop Fly, Rambler, Yard Sale FNGs: None
COUNT: 11
WARMUP: SSHs, Arm Circles, Squat to Alternating Leg Kick, Peter Parkers, T Merkins THE THANG:
Stations were set up around the perimeter of the football field, including a coupon at most stations. PAX spread out one per station and completed required reps and moved to next station. If PAX at next station has not completed the station, arriving PAX used coupon for manmakers until station is open.
Stations and reps were as follows: Merkins (X25), Bent Rows (X25), KB swings (X25), Jump Rope (X50), Rotational Twist with Medicine Ball (x16; 8 each side), OH Press (X25), Burpees (X15), Squat with 2 sec pause at bottom (X15), Curls (X25), run up path to parking lot and back MARY: Yes
ANNOUNCEMENTS: BBQ, check the channels for other upcoming events COT: Take the time to appreciate your time with family
F3 The Capital 