Date: 2024-12-14
AO: thesandlot
Q: Defiance
PAX: Hall Pass, AI, Big Short, Boardwalk, CableGuy, citrus, Hobbyhorse, Klinger, Lazlo, Legacy, DR pax Dogg from Philly/Valley Forge FNGs: None
COUNT: 12
WARMUP: the usual
THE THANG: three rounds of various partner exercises. First set: cardio – Dora style with sprints while partner performed cardio exercises. Second set: hips and core strength – box jumps and squats at the wall of planets. Third set: Upper body – tik tok burpees and merkins while partner holds plank MARY: quick round of V-ups, slow mountain climbers, and American hammers
ANNOUNCEMENTS: Let’s join F3 Philly at their 4th of July beatdown. Sounds like a neat event.
COT: keep working on those hard goals that you continually fail at. Even small progress can be meaningful to an important goal.
Tags: thesandlot, Hall Pass, AI, Big Short, Boardwalk, CableGuy, citrus, Hobbyhorse, Klinger, Lazlo, Legacy, DR pax Dogg from Philly/Valley Forge
F3 The Capital 