DATE: 2023-05-23
AO: Atlantis
Q: Deflator
PAX: Infinity, Rogue, Bratwurst
FNGs: None
COUNT: 4
WARMUP: Arm Circle Squat; Imperial Walkers; Silent Side Straddle Hops (3 burpee penalty); Copper Head Squats; Beast Merkins THE THANG: Mosey to th stadium, indian run along the way with a 2 Merkin Drop
Perform pyramid (5-10-15-10-5 reps) pairs with the following exercises at the top and bottom:
Merkins – Squats
Alt Shoulder Taps – SS Hops
Mountain Climbers – Overhead Claps
Bird Dogs – Jump Squats (5-10-5 only)
On the way back stop and do a pyramid of dips
MARY: Arm Direction Flutter Kicks; American Hammers; Starfish Side Planks each side ANNOUNCEMENTS: CSAUP in Annapolis on Saturday
COT: Take Care of Yourself!
F3 The Capital 