AO: The Aqua Forge
Q: Buttons
PAX: Chimichanga, Buttons, Wonka
FNGs: None
COUNT: 3
WARMUP: Old man stretch, arm circles, forward fold, farmers carry to AF South
THE THANG: Partner workout — one person does the exercise, one person runs between cones, one person holds static. Switch happens when the person doing the exercise calls completion.
5 burpees / 10 merkins / 15 burpees / 20 merkins
5 WW2s / 10 V-ups / 15 WW2s / 20 V-ups
5 shoulder press / 10 curls / 15 shoulder press / 20 curls
5 bent rows / 10 upright rows / 15 bent rows / 20 upright rows
MARY: AMRAP of 4 big boy sit-ups, 5 burpees, 6 merkins for 7 minutes
ANNOUNCEMENTS: We’re on Slack now — preblasts and backblasts are much easier to keep up with the new app.
COT: Prayers for our men who didn’t make it out today, that they find the strength, motivation, and time to join us next time. Prayers for Chimichanga’s mom on her road to recovery.