DATE: 2022-09-03
AO: Sandlot
Q: Traveler
PAX: Lazlo, Boomer
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Michael Phelps
THE THANG:
AMRAP for 4 minutes: 4 burpees, 5 bonnie blairs (each leg), 6 American Hammers (IC). Repeat for 4 minutes.
Ring of Fire Merkins: Hold high plank while the PAX take turns doing merkins. First 1 merkin, then 2, 3, 4, 5, 4, 3, 2, 1.
7 of Diamonds: PAX moseyed around the baseball field to complete an exercise at each base. Round 1: 7 burpees at each base
Round 2: 14 flutter kicks (IC)
Round 3: 21 merkins
Round 4: 28 BWS
Ring of Fire Gas Pedals: All PAX hold 6-inches, then take turns doing Gas Pedals. Quantities were 1,2,3,4,5,4,3,2,1.
AMRAP: Same as start of workout. 4 minutes of pain.
MARY: Each PAX picked an ab workout.
ANNOUNCEMENTS: IronPax. 9/11.
COT: Rings/diamonds were on the mind for this beatdown because YHC got engaged earlier this month! While I’m giddy with excitement, I still want to be present and enjoy the phase of being engaged that I’m in. A reminder to all PAX to be patient and be present in whatever your current mission is.
F3 The Capital 