Date: 2023-08-29
AO: atlantis
Q: Bratwurst
PAX: Infinity, Hammerhead, Deflator, Obadiah, True North
FNGs: None
COUNT: 6
WARMUP:
14 4-count side straddle hop
Alternating side lunges
arm stretches
mozied over to the baseball stadium
THE THANG:
Workout consists of running up and down the 8 or 9 flights of stairs repeatedly in a serpentine fashion. At the halfway point, we executed either merkins, erkins, or derkins. At both ends of the flight of stairs, we did one of the following sets of workouts: West Side:
15x air squats
15x 4-count LBCs
11x 4-count Jane Fondas
East Side:
15x 4-count flutter kicks
7x burpees
15x 4-count lunges
We did east 3 and west 2 times ran the flights of stairs between each set.
We then mozied back to the AO. on our way back, we stopped at two sets of benches: 1st bench:
15x dips
10x erkins
2nd bench:
20x 4-count step ups
7x derkins
Then finished mozying to the AO for 7 minutes of Mary.
MARY:
Box cutters
Crunchy frogs
Planks to Q failure
WW2 situps
Hollow body situps
Breakdancers
ANNOUNCEMENTS:
9/11 stair climb at the Lincoln memorial on September 11. Meet there at 0415, starts at 0430. COT:
I talked about how I am getting married this Friday and reflected that my opinion is marriage is degraded as a fundamental process in our society and how I will be teaching and encouraging my children to make this easier for them. Gave some brief technical justification to my thoughts.
No comments:
Post a Comment