AO: Terminus
QiC: Smalls
Pax Count: 4
Pax List: Gates, Martina, Smalls, Tofu
FNG Count: 0
Downrange:
Warm up:
SSH, Tin Soldiers, Weed Pickers, Stretch OYO
The Thang:
Mosey to the stairs by the dock for some Tabata style footwork drills on the stairs (40 sec on, 20 sec rest)
- Bunny hop up 1 stair, back down 1 stair
- Bunny hop up 2, down 1
- Switch feet, 1 step gap
- Side hops, left leg only, up 1 down 1
-
Side hops, right leg only, up 1 down 1
- Broad Jumps
Mosey to the oval for a ladder (start with step 1, mosey a 1/4 lap, do step 1 and 2, …)
- 5 burpees
- 10 low slow squats
- 15 LBCs
- 20 stn Mtn pushups
- 25 Bonnie Blairs
- 30 big boy situps
- 35 merkins
- 40 Plank jacks
Any time we pass by the pull up bars, start for 5 pull ups
CoT:
Announcements: Next Saturday is the Service day at Intown Collaborative Ministry’s food pantry. HC here: https://f3atlanta.slack.com/archives/CGWJZJ7MX/p1660087236512529
Praise for Martina’s new job offer, and prayers for weariness of lots of sickness at Smalls’ house.
Naked Man Moleskin:
Feels like I haven’t seen a lot of regulars recently. Where did y’all disappear to?