DATE: 2022-07-19
AO: Atlantis
Q: Deflator
PAX: Bratwurst
FNGs: None
COUNT: 2
DISCLAIMER
WARM-O-RAMA
Worlds Greatest Stretch
Helo
SS Hops
Merkin 1.5
Basic Burpee
Plank Roll
Warmup Mosey
Beatdown 21. Transit to the big placards on the boardwalk and back up to 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins.
Sprint, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, Side bear crawl, 5x5s (5 squats 5 paces), High knees, Overhead claps, Panther crawL, Lunge Twist,
MARY
DOLPHIN HOPS
ROPE CLIMBERS
ALERNATING PLANK UPS AND DOWNS
COT – Great to have Bratwusrt back!
F3 The Capital 