DATE: 2022-08-12
AO: Sparta
Q: Jag
PAX: K-Pop, Bluegrass, Peanuts, Zeus
FNGs: Pele
COUNT: 6
WARMUP: SSH, Overhead Clap, Michael Phelps, SSH, Imperial Walkers, SSH, Willie Mays Hays, Cherry Pickers, Down Dog, Cobra Kai, Merkins, Prisoner Squats, Fellowship Lap
THE THANG: Stations of 1-minute AMRAP: Battle Ropes, Woodchoppers with 25# hose; Active Plank with 10# medicine ball; Squat Thrusters with 30# slam ball; Ball Slams with 20# slam ball; Dead Lifts with 35# kettlebell; and . . . .
Farmer’s Carry with the 40-something# Devil’s Tooth.
Fellowship Lap, and then various ab exercises.
Repeat, substituting chest for abs on second rotation.
A final 2-minute AMRAP of one station of the PAX’s choosing.
MARY: Flutterkicks; LBCs.
ANNOUNCEMENTS: 9/11 Stair Climb; The Highlands begins a Monday evening workout starting 9/12.
COT: (short version) Don’t get too wrapped around the axle with what life throws at you. Sometimes, you just have to say “F- it”.
F3 The Capital 