Date: Wednesday, 12/27/23
AO: #ao_tar_pit
PAX: @Katniss @T-bone @Pool Boy @DQ @Tortuga @Search Party (F3Naperville) @Manhole @Jolly @Spit Valve
FNGs: 0
Q: @Jolly
Total: 9
Conditions: very pleasant for a late December morning.
Warm-Up: Abe Vigodas, picking daisies, quad stretch, 10 Burpees, 20 flutter kicks (4 count)
The Thang: We did EMOM for five different exercises with a run to a specific cone and back run – 7 rounds per exercise. We added one rep and about ten yards of distance to each round.
Set 1: Merkins – started with 12 merkins ran ~ 20 yards out and back, then 13 merkins 30 yards….up to 18 merkins 80 yards
Set 2: Jump Squats – started with 11 reps to make it easier to keep track of the number of cones to run to…11/1 cone, 12/2 cones….17/7 cones
Set 3: Burpees – started with 5 reps
Set 4: Big Boy Situps – started with 11 reps
Set 5: Dips – did three rounds: 15reps/5 cones, 17 reps/7 cones and 20 reps/10 cones
MOLESKIN: Don’t focus on the negative in people. Look for the positive.
COT: prayers for the family staying with T-Bone and dealing with a lot of life struggles.
F3 Wheaton 