f3nano posted: "Date: 2024-01-02 AO: thegeneral Q: citrus PAX: Major Payne, Lazlo, Toolbox FNGs: None COUNT: 4 WARMUP: No THE THANG: PART 1: Instead of doing a separate warmup (for which The Capital is apparently mocked by many DR PAX), the warmup was part of the worko" F3 The Capital Burpees IS the warmup f3nano Jan 2 Date: 2024-01-02 AO: thegeneral Q: citrus PAX: Major Payne, Lazlo, Toolbox FNGs: None COUNT: 4 WARMUP: No THE THANG: PART 1: Instead of doing a separate warmup (for which The Capital is apparently mocked by many DR PAX), the warmup was part of the workout. Each round decreased the amount of rest between each burpee, getting us good and ready for…more burpees. And air presses. We did those too. Round 1 (8 burpees): 5 count rest between each burpee, followed by 20 IC imperial walkers Round 2 (8 burpees): 4 count rest, hillbillies Round 3 (8 burpees): 3 count rest, Michael Phelps Round 4 (8 burpees): 2 count rest, Fire hydrants Round 5 (8 burpees): 1 count rest, Rockettes Round 6 (8 burpees): no rest, Worlds greatest stretch Round 7 (8 burpees): 1 count rest, Donkey kicks Round 8 (8 burpees): 2 count rest, Arm circles Round 9 (8 burpees): 3 count rest, Willy Mays Hayes Round 10 (8 burpees): 4 count rest, Cherry pickers Round 11 (10 burpees): 5 count rest, Don Quixote Round 12 (10 burpees): 5 count rest PART 2: 11s, with burpees and air press Total 155 burpees. MARY: flutter kicks, LBC, planks ANNOUNCEMENTS: Check the #1stf channel - lots of challenges getting underway. COT: Good luck to @jag, who is taking care of a bum hip. We've all experienced injuries, and addressing them is so important to being able to staying active. Comment Like You can also reply to this email to leave a comment. Manage your email settings or unsubscribe.

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