thepatriot It’s the air presses that get you, not the burpees

Date: 2025-01-13
AO: thepatriot
Q: citrus
PAX: Lazlo, Boardwalk, bogey, Maguire, Gherkin, Trademark, Rim Fire, Smokey, Strange Brew, Enron FNGs: None
COUNT: 11
WARMUP: SSH, 1 burpee, WMH, 2 burpees, IW, 3 burpees, arm circles, 4 burpees, cherry pickers, 5 burpees

THE THANG:
30 minute EMOM
5 burpees, then spend the rest of the minute doing:
Rounds 1-5: Air press
Rounds 6-10: Calf raises
Rounds 11-15: LBCs
Rounds 16-20: Michael Phelps
Rounds 21-25: Imperial Walkers
Rounds 26-30: Don Quixotes

MARY: bonus burpee (1), flutter kicks, big boy sit-ups, penguin crunches, donkey kicks, fire hydrants, Nolan Ryans

ANNOUNCEMENTS: AMBAB 1/25; Hiking 2/1; ARC 3

COT: Don’t forget the 2nd F. It’s not just about happy hours. Participate in the CSAUPs – be a part of and help build this community.

Tags: thepatriot, Lazlo, Boardwalk, bogey, Maguire, Gherkin, Trademark, Rim Fire, Smokey, Strange Brew, Enron