DATE: 2022-09-06
AO: Atlantis
Q: Hammerhead
PAX: Deflator, Infinity, Bratwurst, True North
FNGs: None
COUNT: 5
WARMUP: 15 Side Straddle Hops
10 Don Quioxotes
10 Trunk Twists
10 Overhead air squats
15 Side Straddle Hop Squares
10 Cherry Pickers
10 Imperial Walkers
10 Twist Lunges
THE THANG: Chipper at stadium steps:
1 partner set his the deck and the other guys the stairs
Each time a partner group reaches Top of the stairs: Do 5 each PCMBs (prison cell merkin burpees, 8-/9- or 10- count!!!)
50 pack sets of each (all 4 count):
Mtn climbers x10
Dirty dogs x10
Alt. SHOULDER Taps x10
Plank Jacks x10
Donkey Kicks x10
Ok then do your best math to add in 50s and 100s to”chip away” at the goal of 2500.
Workout should take 30 min.
MARY: ovhd squats
ANNOUNCEMENTS: 9.11 stairclimb at Lincoln memorial Sunday 9.11 at 0600
COT: commemorating St. Mother Theresa (deceased 5 Sep 1997) “Do [everything] with Great love”
F3 The Capital 