Date: 2024-04-29
AO: hamilton
Q: Defiance
PAX: Booking, Gherkin, Hobbyhorse, Legacy, Popeye, Strange Brew, DR Pax Kenary (Shenandoah) FNGs: None
COUNT: 8
WARMUP: Pearl Jam
THE THANG: 3 sets of 10 coupon exercises Tabata style. 45 seconds on, 15 seconds off.
Tricep press, curls, burpees to step ups, bent over rows, calf raises, goblet squats, chest press, shoulder taps, mountain climbers, and thrusters.
MARY: American hammers, flutter kicks, toy soldiers, dirty dogs, donkey kicks, recover
ANNOUNCEMENTS: lots going on - check the channels. Convergence 6/1 Roosevelt island.
COT: Q is reading "extreme ownership" and learned that taking extreme ownership does not mean doing everything yourself. Instead it means planning, articulating a clear vision, ensuring everyone is clear on what and the why, then empowering others to lead. Check it out if you haven't read before.
Tags: hamilton, Booking, Gherkin, Hobbyhorse, Legacy, Popeye, Strange Brew, DR Pax Kenary (Shenandoah)
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