Date: 2024-01-23
AO: delphi
Q: Blue Steel
PAX: Peanuts, Blue Steel, Pop Fly, Flapjack, Battleship, Crop Duster, Twin Star, Doodles, Rambler, Nano, K-Pop FNGs: None
COUNT: 11
WARMUP:
THE THANG: On your 6… overhead block pull and leg raise to shin then press and return slowly to ground
Super Phelps, On your chest lower lumbar raise and alternate reach out modified to increase more resistance aka (pain) Burpee horizontal press slow and low
Samurai squat with block overhead
On all fours dog leg lift. Hold at top for 3 count reps then alternate leg. Do another to increase burn Skull crusher with block on your 6
Skull crusher combo sit-up
Close grip block press on your six for 100 reps
Overhead pulls with block
Static lunge
MARY: leg tuck isometric stretch
Merkins 50 killed me
ANNOUNCEMENTS: whatever they said
COT: be a good person and include people….everyone needs help…..go out and help someone every day and do it with your heart not your wallet.
F3 The Capital 