Date: 2024-10-22
AO: delphi
Q: Nano
PAX: Ashe, NOAA, Blue Steel, Sunny, 5K, Pop Fly, Rocket, Toolbox FNGs: None
COUNT: 9
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS
THE THANG:
The PAX lined up on the goal line and all started the exercise for the round together. The exercise and reps are below.
The twist is that you don’t start counting your reps until the PAX to your right finishes theirs and starts to run to the 10 yard line and back.
Once back, the first Pax does merkins until the next PAX is finished with their reps. Once the second PAX’s coupon becomes available , they go back to doing the exercise for the round. The last one in line becomes the first.
Round 1: 1 blocky
Round 2: 2 thrusters
Round 3: 3 tricep extensions
Round 4: 4 lunges each leg
Round 5: 5 kettle bell swings
Round 6: 6 curls
Round 7: 7 overhead press
Round 8: 8 air squats
Round 9: 9 calf raises
We finished the first 9 rounds, double the reps and worked our way back down…got to Kettle bell swings.
MARY: LBCs, Freddie Mercury, Superman
ANNOUNCEMENTS: The Grunt Nov 9th!
COT: YHC shared about wanting to take a risk.
Tags: delphi, Ashe, NOAA, Blue Steel, Sunny, 5K, Pop Fly, Rocket, Toolbox
F3 The Capital 