[New post] Diamondus Sevenus

f3nano posted: "DATE: 2021-10-30 AO: Aerie Q: Rocketman PAX: Chasqui FNGs: None COUNT: 2 Warmup/CoP - Imperial Walkers x12, IC - Michael Phelps x12, IC - Hillbilly Walkers x12, IC - Don Quixote x12, IC - Squat jumps x12 THE THANG Performed on a large diamond (square)." Respond to this post by replying above this line New post on F3 The Capital Diamondus Sevenus by f3nano DATE: 2021-10-30 AO: Aerie Q: Rocketman PAX: Chasqui FNGs: None COUNT: 2 Warmup/CoP - Imperial Walkers x12, IC - Michael Phelps x12, IC - Hillbilly Walkers x12, IC - Don Quixote x12, IC - Squat jumps x12 THE THANG Performed on a large diamond (square). For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Then head back down! 1. 7 burpees, count 2. 14 XYs, IC 3. 21 Big Boi Situps, ups 4. 28 SSHs, single count 5. 21 Squats, IC 6. 14 Nolan Ryans, IC 7. 7 Bonnie Blairs (didn't reach) 6 MoM Stretch day! - 3 count Don Quixote - Frankensteins - 3 count cherry picker hold - Modified frankensteins (IT band) - Willie Mays Hayes - Cobra Kai This free site is ad-supported. Learn more ​ f3nano | October 30, 2021 at 10:24 pm | Categories: Uncategorized | URL: https://wp.me/p9Ojic-1aV Comment    See all comments    Like Unsubscribe to no longer receive posts from F3 The Capital. Change your email settings at Manage Subscriptions. Trouble clicking? Copy and paste this URL into your browser: https://f3thecapital.wordpress.com/2021/10/30/diamondus-sevenus/ Thanks for flying with WordPress.com