DATE: 2023-01-03
AO: Delphi
Q: I-Beam
PAX: Nano, Juneau, Ashe, K-Pop, Hoolihan, Dunder, Peanuts, Rocket, Hightower, Bluegrass, YNAB FNGs: None
COUNT: 12
WARMUP: SSHs, Arm Circles, Cherry Pickers, WMHs, Michael Phelps THE THANG:
PAX completed pairs of descending, then ascending reps for an inverted pyramid workout Round 1: Merkins/Big Boy Situps for 20/15/10/5/5/10/15/20 reps
Round 2: Squats/flutter kicks (In Cadence) 20/15/10/5/5/10/15/20 reps
Round 3: Bent Rows 20/15/10/5/5/10/20 reps & Mountain Climbers (in candence) 10/8/6/4/4/6/8/10
PAX moseyed to the wall for wall sits, passing the block down the line, and bear crawling to the end to await the passing block.
MARY: 25 count, in cadence, LBCs
ANNOUNCEMENTS: Sign up and prepare for Growruck ’23 in March COT: We aren’t promised tomorrow so make the most of your time today.
F3 The Capital 