Date: 2024-05-28
AO: thegeneral
Q: Defiance
PAX: 2 percent, Bush, Hobbyhorse, Lazlo, Shake ‘N’ Bake, SAAS, Gandalf, Hard Knox, Toolbox FNGs: None
COUNT: 10
WARMUP: SSH, controversial arm Z stretch in cadence, IW, mountain climbers, down dog
THE THANG: Tabata 3 sets x 10 exercises. 45 seconds on / 15 off. Dips
Box jumps
Merkins w/ Superman press
X jumps with touch
Burpees to step ups
Jack Squats
Alternating shoulder taps
Plank Jack to squat from high plank
Mountain climbers – cross knee
Nolan Ryan’s (both sides)
Mosey a lap
MARY: LBCs, High slow flutter, low slow flutter, low slow scissor, heels to heaven, canoe
ANNOUNCEMENTS: convergence at Roosevelt island on Saturday Jun 1. No thesandlot on Saturday 6/1. Carpool if possible due to limited parking.
COT: post-memorial day, reach back out to the families that you know are still dealing with the grief of losing a loved one. Around holidays there’s a lot of support, but then the support fades out over time. Try to step in and fill that void for someone still grieving.
Tags: thegeneral, 2 percent, Bush, Hobbyhorse, Lazlo, Shake ‘N’ Bake, SAAS, Gandalf, Hard Knox, Toolbox
F3 The Capital 