Date: 2024-03-07
AO: edge_of_reason
Q: Chef
PAX: Quip, Forest
FNGs: None
COUNT: 3
WARMUP:
20cc SSHs
15cc Mountain Climber
20cc Imperial Walkers
15cc Don Quixote’s
Indian run jog around field
THE THANG:
1) Playground of Pain
3x circuit
– 5 Pull Ups (or AMRAP with good form)
– 10 (each leg) Bulgarian Split Squat
– 15 Dips
– 20 (each leg) Lunges
2) DMC – Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20 and 30 increasing # of merkins by 5.
3) TABATA – (20secs on / 10secs off) x 8 – Mosey Between sets: high knees, plank punches, SSHs, side skaters, high/low boat, burpees, lunges, box jumps. We did 2 rounds
MARY:
10cc Freddie Mercurys
15cc Flutter kicks
10cc Hello Dollys
10cc American Hammers
TAPS:
– Announcement: Bros and Beers at 7pm on 3/15, in Columbia, MD. – Forest and M house hunt and moving, better communication and direction at work – Quip and M house/apartment hunt, and extended family
– Chef thanks for healthy M and baby
– Growing F3 Site
Tags: edge_of_reason, Quip, Forest
F3 The Capital 