Date: 2025-09-22
AO: acropolis
Q: Monk
PAX: Baywatch, Atlas, Hightower, Peanuts
FNGs: None
COUNT: 5
Warm up incl Elizabeth Warren
Modified version of BOMBS
runner to 40 yl does 2 Navy Seal Burpee’s
75 UHaul
125 Superman Merkin
150 WW III situps
125 Frog squats
Elizabeth Warren: Bernie Sanders Indian Run: while PAX are lunge walking backwards in a line, the PAX in front will Bernie backwards to the back of the line. Upon getting to the back of the line, will resume backwards lunge walk, yell go so the next PAX can proceed with his Bernie.
U-Haul Begin in a standing position, holding a kettlebell or coupon with both hands at chest level. The exercise is performed in cadence with the following movements: Count 1, chest press straight out (parallel to the ground). Count 2, return the kettlebell to the chest. Count 3, perform an incline chest press at a 45-degree upward angle. Count 4, return the kettlebell to the chest
Superman Merkin. Go down, superman (release hands, feet and hands up off the ground, move hands from over your head to beside you with arms bent at an angle), hands back under you and push up.
Frog squats. With your hands on a horizontally flat Cindy (coupon), position your body as if you were about to Bear Crawl or Murder Bunny, but stay in place and perform a squat. Higher rep count leads to a burner of a leg exercise!
Announcements: Hightower made some
COT: be prompt in meeting responsibilities and be patient with people.
Tags: acropolis, Baywatch, Atlas, Hightower, Peanuts
F3 The Capital 