delphi On the clock

Date: 2024-07-16
AO: delphi
Q: Megatron
PAX: Ashe, Crop Duster, Nano, NOAA, Peanuts, Rocket
FNGs: None
COUNT: 7

WARMUP:
Mericans, Michael Phelps, squats, worlds greatest stretch, Willie, Mays, and cherry pickers

THE THANG:
Three rounds 45 seconds work 15 seconds rest:
Push-up plus clean
Three-way lunge
Row and dead lift
Bear plank drag

Second, three rounds
Air squats
Mountain climber
T-Push-ups
Bonnie Blairs

MARY:
Light stretching

ANNOUNCEMENTS:
Ruck and float
Monthly stair challenge-TBD
9/11 stair climb

COT:
There are greater things at work in all of our lives. We’ve all heard the stories of someone being at the right place, at the right time with the right skill set to do great things. Or achieve an outcome they have long desired. We don’t know when these things will happen. We just need to be prepared for when they do.

Tags: delphi, Ashe, Crop Duster, Nano, NOAA, Peanuts, Rocket