Date: 2024-09-19
AO: edge_of_reason
Q: Quip
PAX: Quip
FNGs: None
COUNT: 1
WEATHER:
70° and a little sticky
WARMUP:
(Borrowed from @Chef)
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches
THE THANG:
(Borrowed from @Chef) Harley Quinn’s (up to 40) with LBCs and Bonnie Blair’s. Then SSHs and calf raises. Then Burpees and American Hammers. Two exercises are needed each round, Exercise A is performed on yardage that starts with odd number and Exercise B on yardage that starts with even number). Rounds consist of PAX starting on the end line, PAX run to the 10yd line, perform 10 reps of Exercise A, run back to baseline, Run to 20yd line and perform 20 reps of Exercise B, run back to baseline, 30yd= 30reps Ex A and so forth.
MARY:
1min ea elbow and high plank
ANNOUNCEMENTS:
Bros and Beers this Friday at Barista’s
COT:
Growth of the AO
Quip’s job stuff
Tags: edge_of_reason, Quip
F3 The Capital 