AO: The Aqua Forge
Q: Buttons
PAX: Evan, Wonka, Buttons, Chimichanga, Big Red, Jackstand (Jeremy), Callahan
FNGs: None
COUNT: 7
WARMUP: F3 principles, mission, and disclaimer, followed by trekking to Aqua Forge South with our equipment. Dynamic stretching of lunge walks, side lunges, toe walks, toe touch walks, and mosey.
THE THANG: DJ Keller WOD — 4 rounds, complete the workout for time. Equipment: coupon, 141 yards measured out (70.5 yards down and back). 4 rounds of: 5 Manmakers, 11 BDE Sit-Ups, 26 Thrusters, 31 Lunges (right leg-left leg = 1 rep), and a 141-yard run. Stop timer after the completion of the 4th round.
MARY: Walk back to COT with equipment.
ANNOUNCEMENTS: F3 Newark has adopted a stretch of Papermill Road (from Cleveland Ave to the Dunkin’ toward Pike Creek) through the Adopt-a-Highway program! Once signage is up, we’ll organize a date to clean our road.
