AO: handsomizer
Q: Focker
PAX: Grape, Slumlord, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: the best
Q: Focker
PAX: Grape, Slumlord, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: the best
WARMUP: mosey for 40 yards until my metallic ankle locked up. Then yoga to loosen up and get that new blood produced and pumping
THE THANG: on the stairs, after each round, run to the top and back down to next landing
20 SSH
20 burpees
20 drop squats
20 dry docks
20 heel lifts
we added a pump to the burpee every round. For example on round #4, we did 4 merkins on each burpee
5 rounds completed
Burpee count 100 (but 220 burpees worth of merkins)
MARY: breath work and heart rate
ANNOUNCEMENTS: nah
COT: my favorite coffeeteria so far in my year and a half of F3. Small group this morning led to some great chances for opening up