Date: 2024-05-23
AO: edge_of_reason
Q: Quip
PAX: Bottlecap, Atlas (F3 Arkansas), Smoke Signal (F3 Indianapolis) FNGs: None
COUNT: 4
WEATHER:
72° and a little muggy
WARMUP:
20cc ssh
20cc Im walkers
20cc mtclimbers
Stretches OYO
5cc bend and reach
THE THANG:
11s: sprints in between karaoke back
Start with 1 Aussie merkin and 10 high jumps
EMOM – 1min exercise for the rep count and rest for the rest of the minute, go till failure and take the next round to rest move to next exercise (A total of 10 sets of the following): Burpees 10 +2 each round
Big boy sit ups 10 +2 each round
Merkins 10 +2 each round
LBCs 10 +2 each round
MARY:
10cc pickle pointers
10cc Am hams
10cc saw blades
10cc hello dollies
COT:
Atlas’ starting new job and prayers for new home soon in the DMV Quip looking into new job opportunities
Smoke signal safety with travel back to Indianapolis and for time here Bottlecap good time with family over Memorial Day.
Those who’ve lost service members
Tags: edge_of_reason, Bottlecap, Atlas (F3 Arkansas), Smoke Signal (F3 Indianapolis)
F3 The Capital 