Date: 09.09.23
AO: #ao_mastodon
PAX: @Bloomer@Samsonite (Respect) @Bo-Peep @Jailbreak @Captain Crunch Coco Puffs (2.0) @Stock boy Fruit loops (2.0) @TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 9WoR – SSHs (25 IC), Copperhead Squats (15 IC), Copperhead Merkins (15 IC), Abe Vegodas (10 IC), Tappy Taps (10 IC), Stretch OYOThang 1 – The Beast (6 reps at 6 stops over for 6 rounds)
– Round 1 – Burpees
– Round 2 – Merkins
– Round 3 – Jump Squats
– Round 4 – Jump Squats
– Round 5 – Merkins
– Round 6 – BurpeesThang 2 – TABATA/Mary Mix – up to 20 minutes
5 rounds, each round = 4 minutes of 20 seconds of work/10seconds of rest
– Round 1 – Pull ups and LBCs
– Round 2 – Merkins and American Hammers
– Round 3 – Squats and 100s
– Round 4 – SSHs and Crunchy Frogs
– Round 5 – high plank and low plankCoT – Prayers for Bo-Baby and Rosetta’s journeyMoleskine – The value of small gestures and what they can mean for others
F3 Wheaton 