Date: 2024-07-18
AO: edge_of_reason
Q: Quip
PAX: T, Bottlecap
FNGs: None
COUNT: 3
WEATHER:
74° partly cloudy and humid
WARMUP:
SSH x 25 IC
Imperial Walkers x15, IC
Windmills x 15, IC
Cherry Pickers x 15 IC
Michael Phelps x15, IC
Carolina Dry Docks x 10 IC
5 bonus burpees
THE THANG:
Thanks Horshack for the workout
Four of Diamonds: 4 reps of an exercise at each of the 4 corners with a different transport between corners for each round.
Each round, increase by 4 reps with a different exercise each round, for a total of 4 rounds for each exercise. Mosey around the diamond.
4 burpees (bear crawl)
8 merkins (high knees)
12 squats (lunge)
16 shoulder taps (crab walks)
Tree Hugging B-ball Burpees:
Shooting free throws in a line of Al Gores shoot and collect the ball to give to the next pax. If you miss, do a burpee, if you make it the rest of the pax does a burpee, get back in the Al Gore line. Finished when a pax reached 6.
MARY:
Flutters x 15 IC
Box Cutters x 10 each way IC
Dying Cockroach x 15
LBCs and reverse crunches x 10 IC each
ANNOUNCEMENTS:
Bros and Beers at Snow Balls’ place 7p tomorrow.
COT:
Travel this weekend for T and figuring out new job
Praise for 2.0 starting some learning of Chinese
Prayers for quips work meeting tomorrow and praise for a good anniversary weekend trip
Tags: edge_of_reason, T, Bottlecap
F3 The Capital 