DATE: 2023-06-28
AO: Horizon-Ao
Q: Gherkin
PAX: Kodiak, sticks, Fish Fry, Magoo, Purple Rain, Disco, Trifecta, SPINAL TAP, Mr Haand, Defiance FNGs: attache, kombucha
COUNT: 13
WARMUP: SSH, LBAC, Cherry Pickers, M. Phelps, Downward Dog, Cobra Kai, Mosey to the Steps
THE THANG:
Partner Up,
1 PAX exercises while the other navigates up and down the steps, switch rolls and repeat until each team has completed the required number of exercises.
Set 1
Run up steps
50 Double Merkin Burpees
Set 2
Jump Up Steps
100 Imperial Walkers in cadence
Set 3
Run up steps-1 step at a time
150 Merkins
Set 4
Run up steps-2 steps at a time
200 Big Boy Situps
Set 5
Freestyle up steps (individual choice)
250 Calf Raises
MARY:
LBCs, Box Cutters, Flutter Kicks, Plank
ANNOUNCEMENTS:
Since July 4 is a Tuesday, the workouts on Mon 7/3 and Wed 7/5 will start at regular time.
COT:
Some Lessons from Rocky:
1) Believe in yourself even if nobody else does
2) You’ve got to put in the work, even if it involves chasing a chicken 3) If you don’t like your current situation, move forward one step at a time
4) Never quit, especially when you lose (otherwise there never would have been a Rocky 2)
F3 The Capital 