DATE: 2023-01-07
AO: Sandlot
Q: Traveler
PAX: Legacy, Beaux, McCallister, Moneyball, Dojo
FNGs: Big Data
COUNT: 7
WARMUP: LBAC, SSH, Michael Phelps, Cherry Pickers
THE THANG: Lots of EMOMs!
EMOM 1 (60 seconds x 8): 5 hand release merkins, 6 bonnie blairs, 7 freddie mercuries (scale the numbers as needed)
EMOM 2 (90 seconds x 6): PAX cycled through doing 5 pull-ups, while everyone else held a different exercise (wall-sit, plank, etc.)
EMOM 3 (60 seconds x 8): 5 derkins, 6 step ups, 7 dips (scaled as needed)
EMOM 4 (60 seconds x 7): 50 yard sprint, 50 yard backpedal
MARY: Abs.
ANNOUNCEMENTS: GrowRuck on March 24! AMBAB! Pull-ups!
COT: “What is committed to you, pay heed to. What is hidden is not your concern” – Sirach 3:22
F3 The Capital 