Date: 2024-06-07 AO: sparta Q: Pop Fly PAX: Peanuts, Lightyear, K-Pop, Yard Sale, Doodles, Re-Du, Ashe, NOAA, Iron Eagle FNGs: None COUNT: 10 WARMUP: Very Traditional THE THANG: - 6 Minute EMOM: One minute each of: Merkins, single leg toe touches (left t… Read on blog or Reader F3 The Capital Read on blog or Reader sparta 6-5-4-3-2-1 f3nano June 7 Date: 2024-06-07 AO: sparta Q: Pop Fly PAX: Peanuts, Lightyear, K-Pop, Yard Sale, Doodles, Re-Du, Ashe, NOAA, Iron Eagle FNGs: None COUNT: 10 WARMUP: Very Traditional THE THANG: - 6 Minute EMOM: One minute each of: Merkins, single leg toe touches (left toe), hip thrust marches, single leg toe touches (right toe), Big boy sit-ups, super Phelps - 5 Minute EMOM: Run to the obstacle line and back every minute (this one really sucked) - 4 Minute EMOM: 10x Squats, 10x Lunges, 10x Jump squats (this was a bit of a leg burner) - 3 Rounds: Bear crawl to the 50 yard line, jog back. Repeat 2 more times (total 3 times) - 2 Minute EMOM: Partner A does Burpees / Partner B does Speed Skaters in time with the Burpees. Switch - 1 Giant Circle Commanders Run (with PAX in the plank patiently waiting their turn) MARY: calf raises, Big boy sit-ups ANNOUNCEMENTS: 17 June farewell COT: Be well, do good work, and stay in touch Tags: sparta, Peanuts, Lightyear, K-Pop, Yard Sale, Doodles, Re-Du, Ashe, NOAA, Iron Eagle Comment Like You can also reply to this email to leave a comment.

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