Backblast: Jolly’s Shiplap Q
Date: Wednesday, 08/02/23
AO: #ao_tar_pit
PAX: @Jolly (respect) @Panhandle (respect) @Tortuga (respect) @Captain Caveman @The wet burrito @LouGee @Falsetto @Noodles @Crack
FNGs: 0
Q: @Jolly
Total: 9
Conditions: Perfect
Warm-Up: SSH / Abe Vigodas / Tappy Taps / Arm Circles / Seal Claps / OYO leg stretches
Thang 1: one lap scout run, PAX in back did two burpees then ran to front
Thang 2: 20 yard sprints X 18
Thang 3: 2 rounds of 10 reps in cadence of the following exercises (slow, controlled, full range of motion): 1. Thrusters
2. Curls
3. Bent over rows
4. Triceps extensions
5. Chest Press
6. Blockees (5 reps)
Thang 4: repeat Thang 1
Thang 5: repeat Thang 2 (9 sprints)
Thang 6: one round of Thang 3
Announcements: check #2nd-f for @LouGee’s Friday man-date
COT: @Pool Boy and fam / @Crack’s sister in law / @Shiplap’s ear infection / @Noodles M
MOLESKIN: leave the day better than you started it.
F3 Wheaton 