Date: 2023-09-08
AO: theaerie
Q: Chasqui
PAX: Stewie, Jetstream
FNGs: None
COUNT: 3
WARMUP: OYO
IPC Week 1
80 reps per exercise with MOT every 5 minutes
Round 1
Flying Squirrels
WW3 Sit‐ups
MOT: Coupon Lunge Walk
Round 2
Block‐Over Burpees
No-Cheat Merkins
MOT: Murder Bunny
Round 3
Exercises: Thrusters
Jillian Michaels
MOT: Rifle Carry
Announcements: Monday 9/11 Stair-climb. Look out for Pop-Up beatdowns
COT: Get out there and share the beatdowns with your friends/neighbors!
F3 The Capital 