Four PAX made it out for a few rounds of Aquamanmakers EC.
Thriteen PAX circled up for the main event at 5:30
Warm-up
- SSH
- Imperial Walkers
- Willie Mays Hayes
- Good Mornings
- Bat Wings (Hold ’em up the whole time)
- 20 Forward Arm Circles
- 10 Count
- 20 Seal Claps
- 10 Count
- 20 Reverse Arm Circles
- 10 Count
- 20 Overhead Claps
- 10 Count
- Lap and meet back at the front of the school
Main Event
Burpee Pyramid: Start a new set of burpees every minute on the minute for 19 minutes
- 12
- 11
- 10
- 9
- 8
- 7
- 6
- 5 + 1 = 6
- 4 + 2 = 6
- 3 + 3 = 6
- 2 + 4 = 6
- 1 + 5 = 6
- 6
- 7
- 8
- 9
- 10
- 11
- 12
Recovery Lap
Asheville Abs: (Continuous LBCs with legs in different positions)
- 10x butterfly
- 10x regular
- 10x legs raised
- 10x raised and straight
- 10x raised and straight crossovers
- 10x legs raised crossovers
- 10x regular crossovers
- 10x butterfly crossovers
Mary
- Low plank hold (15, 10, 5)
- A WeedNFeed led exercise that I cannot recall
- American Hammers
- Hello Dollies
- J-Los
- Eskimerkins
- Box Cutters
BOM
Great work all round. It has been especially good to see Lone Ranger keep making the most of his Summer mornings.
I’ve been thinking a lot recently about this quote:
A fit body, a calm mind, a house full of love. These things cannot be bought — they must be earned.
Naval Ravikant
It really sums up a lot of what we work for in F3. We diligently set aside the time and chose to push our own limits this morning to earn the first of these. We should work to be as conscientious in our efforts to earn the other two.
Thanks for having me. Good work today.