DATE: 2023-01-31
AO: Delphi
Q: I-Beam
PAX: Juneau, Obadiah, Hightower, Lightyear, Ashe, Peanuts, Bluegrass, Wham-O, Nano, Rambler, slider, Rocket FNGs: None
COUNT: 13
WARMUP: SSHs, WMHs, Arm Circles, Cherry Pickers, Michael Phelps THE THANG:
PAX started in a circle around the speaker that played a power hour mix that changed songs every minute, keeping us energized for an old-fashioned EMOM of the following: 4X Burpees
8X Merkins
12X Air Squats
Mosey around the field within ear shot of the speaker to hear when songs changed. Q tried to call out the song changes to keep everyone honest.
We finished 28 rounds so that PAX completed over 100 burpees, 200 merkins, and 300 air squats. MARY: 1 burpee to grow on
ANNOUNCEMENTS: GTE 2023
COT: Shared for those in attendance, but YHC is very thankful for his F3 brothers.
F3 The Capital 