Date: 2025-09-18
AO: ao_mastodon
Q: Falsetto
PAX: Tortuga, Katniss, Cheese, Jailbreak, DQ, Sparrow, Jayhawk FNGs: None
COUNT: 8
WOR:
20 SSH
Batwings x10 each
10 Birddogs
Michael Phelps OYO
The Thang:
5 min EMOMs with 2 exercises to complete a target number, switch exercises every 10 reps After each round, cool down jog.
Rd 1- Single arm rows, R and L
Rd 2- Overhead Press/Dips
Rd 3- BBSU/Flutter kicks
Rd 4- Curls/Derkins
20 squats at the flag to finish time
Moleskine:
“A discipline is any activity I CAN do by direct effort, that will eventually enable me to do what I currently CANNOT do by direct effort” -John Mark Comer
COT:
F3 Pax with Baby in NICU
Tags: ao_mastodon, Tortuga, Katniss, Cheese, Jailbreak, DQ, Sparrow, Jayhawk
F3 Wheaton 