Date: 2024-01-25
AO: apollo
Q: Nano
PAX: Bluegrass, Obadiah, Monk
FNGs: None
COUNT: 4
WARMUP: SSH, arm circles, Michael Phelps, air squats, merkins, world’s greatest stretch
THE THANG: The PAX lined up on the goal line with 2 cindies and two med balls. Each performed and exercise while walking to the 10 yard line. They swapped coupons and proceeded like this for 80 yards (two cycles), did a lap, and repeated finishing the full 200 yards.
Exercises Round 1:
Thrusters (10)
Curls (20)
Smash (10)
Deep squat throw 30 yards total (out 20 back 10)
Exercise Round 2,3:
Thrusters were replaced with merkins on the block.
A quick HIIT activity: Shuttle run pyramids every 10 yards to the 50 and back down. At the goal line they stopped and did 5 WWIIs.
MARY: The WWIIs about did it!
ANNOUNCEMENTS: March 2nd CSAUP event!
COT: Try to align your circles of influence, concern and control.
F3 The Capital 