DATE: 2023-04-03
AO: Horizon-Ao
Q: Gherkin
PAX: Magoo, Disco, Poe, Mr Haand, Trifecta
FNGs: None
COUNT: 6
WARMUP:
Side straddle hop, Imperial Walkers, Michael Phelps, Cherry Pickers
THE THANG:
3 sets of 9 exercises
AMRAP for 45 sec, 15 sec rest
1 minute rest between sets
Hand Release Merkins
World War 1 Situps (with block)
Squats w/ block
Blockies
Mountain Climbers
Lunge w/ block (alt legs)
Coupon Curls (for the girls)
Burpee Block Jump Overs
Sprints to endline and back
1 min Rest – move 1 block to left
2nd set
Merkins
LBCs
Squat leaps
Bear crawl slalom
Toy Soldiers
Curtsy Lunge w/ block
Chest Press
Plank
sprints to endline and back
1 min Rest – move 1 block to left
3rd verse, same as the 1st
MARY:
Leg lifts holding block
Box Cutters holding block
Flutter kicks holding block
ANNOUNCEMENTS: none – I forgot to ask (see COT)
COT:
Communication is important, and mine sucks. Whether communicating doing a workout at F3, with coworkers, friends, or family, it’s critical. I don’t practice it enough. People can’t read my mind, I need to “use my words” (as I used to tell my kids when they were small). Something to practice this spring break.
F3 The Capital 