Date: 2024-04-03
AO: thepatriot
Q: Strange Brew
PAX: 2 percent, Anchorman, Boardwalk, CableGuy, Ice Tea, SAAS, Shake ‘N’ Bake, Spud FNGs: None
COUNT: 9
WARMUP: SSH-IW-LBAC—CP—WMH—DD-CK-Lap
THE THANG: R1 – Curls/Overhead Press/Squat/WWII ; R2 – Blockee/Calf Raise; R3 – Chest Press/Curls/Atlas Press/WWII; R4 – Squat/Toe Taps/Coupon Merkins/Flutter. PAX divided into two groups. The first group ran a lap with Ricky Bobby + 2 burpees as the timer. Second group did a round of coupon exercises 20 reps per set. The groups alternated to work through the rounds.
MARY: 3 sets -20 Alt Shoulder Taps/20 Mountain Climbers; 20 Nolan Ryans; 30 Flutter kicks; 40 Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon is coming; check out new AO hamilton; convergence is coming
COT: YHC has his 20th wedding anniversary this week. Relationships require work at times, but like anything, you often get out of it what you put in. A message well understood by a PAX in the cold rain and gloom.
Tags: thepatriot, 2 percent, Anchorman, Boardwalk, CableGuy, Ice Tea, SAAS, Shake ‘N’ Bake, Spud
F3 The Capital 