DATE: 2022-11-08
AO: Atlantis
Q: Boomer
PAX: Infinity, Hammerhead, Chuck Taylor, Bratwurst, True North FNGs: None
COUNT: 6
WARMUP: SSH, Michael Phelps, Beet Pickers, Imperial Walkers
THE THANG: PAX answered election-related trivia questions to determine level of difficulty of exercises-wrong answers meant more pain.
A. Dips: PAX rotated sets of 10 dips while holding starting position, working up to 120 reps total.
B. 3 stations, 10 reps at each station for a total of 30 reps of each exercise, 6 rounds. Sprint between stations if correct, bear crawl between if wrong.
1. Burpees-Bear Crawl
2. Wide Arm Merkins-Bear Crawl
3. Australian Snow Angels-Sprint
4. Bonnie Blairs (set of 7)-Sprint
5. Freddie Mercuries-Bear Crawl
6. Plank Jacks-Bear Crawl
C. BTTW with each PAX doing 1, 2 & 3 reps of shoulder press
D. Diamond Merkin Plank with each PAX reps of 1, 2, 3 etc up to 7 reps of diamond merkins
E. Quick Mosey with Red Light/Green Light, When Red Light called, PAX did 5 V-Ups
MARY: Dealers Choice of 15 reps: Flutter Kicks, Scissor Crunches(?), Butt Bridge (?)
ANNOUNCEMENTS: The Grunt! Saturday 11-12-22 @ 0700 in front of Lincoln Memorial.
COT: I’m thankful for the opportunity to be able to participate in our republic. It’s easy to sometimes be cynical with the state of our politics, but we are blessed with some wonderful freedoms not to be taken for granted. Prayers for our nation, our leaders, and for Infinity’s son Alex as he adjusts at school in Utah.
F3 The Capital 