Date: 2025-03-05
AO: compound
Q: Gherkin
PAX: Popeyes, Battleship, Rambler, Roddick, Hightower, Yardbird FNGs: None
COUNT: 7
YHC is feeling the pressure to post this backblast quickly, before Rambler shames me by doing it first.
WARM UP
SSH, Hillbillies, Imperial Walkers, Little bitty arm circles, M Phelps, WMH, Down Dog, WGS, Cobra Kai
THE THANG
AMRAP – 4 sets of 3 exercises
45 seconds work & 15 seconds rest
1 minute rest in between sets
1 Mucho Leggos
2 Squats
3 Bobby Hurleys
Jump & Burp
• Start the sideline, take 5 broad jumps and do 1 burpee.
• Repeat, adding 1 burpee until you reach 10.
• Turn around and repeat down to 1 burpee.
Motivators from 10
MARY
American Hammer, Flutter kicks, LBCs
ANNOUNCEMENTS
• The Murp – Memorial Day
– Many Book club – Rambler to edit and provide more details. – Convergence – Sat. June 7
• Announcement Channel
– Rambler to edit and add more announcements.
COT
YHC is too quick to move on when something good happens and not pause to appreciate it. Fortunately my M sees things more clearly. She had to cajole and shame YHC to take some time to celebrate a small success of our daughter two days ago. It took some work, but it was well worth it. Don’t let opportunities to celebrate others (especially your kids) and pass you by.
Tags: compound, Popeyes, Battleship, Rambler, Roddick, Hightower, Yardbird
F3 The Capital 