DATE: 2023-05-09
AO: Atlantis
Q: 9-Lives
PAX: Hammerhead, Deflator, Rogue, Infinity
FNGs: Misfire (OH), Plato (OH), JarJar (OH), Geppetto (OH)
COUNT: 9
Warmup:
SSH IC x 30 (each month I add 5)
LBAC IC x 10
LBAC IN REVERSE IC x 10
Michael Phelps IC x 10
Grass Grabbers IC x 10
Piano Tappers IC x 10
Willie Mays Hays
The Thang: 9 exercises done 9 times followed by a weighted carry or run
Each round you remove one exercise of PAX choice.
Exercises
• Burpees
• Squats
• Curls
• Merkins
• V- Ups
• Flutter Kicks
• SSH
• Rows
• Thrusters
Recover Recover
COR/NOR/COT
Q shared a bit of his story, and thankful to Q today to stay on track with my 100 Q goal for 2023. QIC closed in prayer.
What a great day, randomly meeting @Rogue at the Church I selected to attend on Sunday. Then 4 men from Ohio emerged from the gloom to give us the magic number of 9 today. @Hammerhead and @Infinity you guys could not be more accommodating and thank you for the ride back in that epic Bronco. Hope your Mom got some great media.
F3 The Capital 