Date: 2024-09-18
AO: ao-patriot-park-north
Q: Infinity
PAX: Crop Duster
FNGs: None
COUNT: 2
WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.
The Thang:
Round 1:
10 Merkins,
15 Air Squats,
20 T-Claps, and
Mosey
Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Mosey
Round 3:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Mosey
Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Mosey
Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Mosey
Round 6:
10 CDDs IC,
10 Squat-Lunges,
20 LBCs IC, and
Mosey
Round 7:
15 Hand-release pushups
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
Listen to ”Bring Sally Up” with air squats
Mary: Listen to ”The Comfort Zone” motivational speech by Fearless Motivation. – Hold a plank the entire time (can alternate btw high and low plank as desired) – One burpee each time you hear “comfort”
CoT: YHC prayed us out
Tags: ao-patriot-park-north, Crop Duster
F3 The Capital 