Date: 2023-11-14
AO: atlantis
Q: Infinity
PAX: Tim Leahy (Forceps), True North
FNGs: None
COUNT: 3
WarmUp: Rockettes, IWs, Beet Pickers, Don Quixotes, and LBACs.
The Thang: 21, 18, 15, 12, and 9 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters
Calf Raises
Mary: AH’s, Side Crunches, Starfish Crunches, Sweat Angels, Penguin Crunches, and Glute Bridges.
Announcements: Forceps will take the Q next week.
CoT: I heard a good quote at the Veterans Day program at Chantilly HS last Friday. It’s by Churchill: ‘It’s not enough that we do our best; sometimes we have to do what’s required’
F3 The Capital 