Date: 2023-08-16
AO: horizon-ao
Q: Gherkin
PAX: Disco, Kodiak, Magoo, Mr Haand, Defiance, SPINAL TAP, Kombucha, Classified FNGs: None
COUNT: 9
WARMUP:
SSH, IW, MP, CP, WMY, CK, OYO
THE THANG:
3 sets of 10 exercises in which we Exercise for 50 seconds, recover (and transition to new exercise) for 10 seconds. Rest 1 minute between sets
Set 1
Hand release merkins
WW1 w/ block
Squats w/ block
Blockies
Mountain climbers
Lunge w/ block
Coupon curls
Burpee block jump overs
High knees
No surrenders
Set 2
Merkins
LBCs
Bobby Hurley
Dancing Crab
Toy Soldiers
Curtsy lunge /block
Cheat press
Plank jacks
Imaginary jump rope
Dips
Set 3
Repeat set 1
MARY:
Included above
ANNOUNCEMENTS:
9-11. Stair climb
Possible alternative to Iron Pax workout at Patriot – let Kodiak know if interested in attending
COT:
Weird Al Yankovic proves you can excel without taking yourself too seriously. He has been nominated for 16 Grammys and won 5, all while making silly songs. Let’s work hard but not take ourselves too seriously.
F3 The Capital 