Ailments, Tabatas, and EMOM

DATE: 2023-06-24
AO: Sandlot
Q: Legacy
PAX: Beaux, Old Bay
FNGs: None
COUNT: 3
WEATHER: 75, wet, but not raining–
WARMUP: Preliminary discussion on ailments, SSH, Imperial Walkers, Hill Billys, IBAC, Michael Phelps, Cherry Pickerz, Downward Dog (OYO), WGS, then THE WASHING MACHINE, a great exercise to work out toxicity in your back
THE THANG: Go to Basketball Court, first sequence, Bulgarian Split Squats, “Jenner IBACs” then: BOBBY HURLEY TABATA, then an EMOM, involving: 1) 1 Burpee, 2) 2 Four count Bonnie Blairs, 3) 3 Merkins, 4) Bobby Hurley (Bobby Hurley getting the most minutes he has gotten in a long time), then sequence: 1) Shoulder Taps 2) Mountain Climbers, repeat, then short recover, then one more sequence, then calf-raises, set of 20, then set of 40 MARY: Standing Mary: IMP Walkers, Hill Billy, More “Jenner IBACs”
ANNOUNCEMENTS: Q IS OPEN FOR NEXT WEEK! RUCK AND FLOAT SAT 7/8 (Stay tuned for Sandlot scheduling)
COT: In the Ballston/Virginia Square/Clarendon Corridor there are THOUSANDS OF MEN who need F3; WE NEED TO SERVE THEM –The Men of 22207 need to figure out a way to serve the Men of 22201. Need to find them, first. In this vein, stand by for announcements, etc designed to get us some traction in 22201. SYITG!