AO: ao-tracks
Q: Boardwalk
PAX: Birdie (6/150), Boardwalk, Harding, Holy Water, Judge Wapner, Luau (15/200)
FNGs: None
COUNT: 6
CONDITIONS:
Low 20s
Q: Boardwalk
PAX: Birdie (6/150), Boardwalk, Harding, Holy Water, Judge Wapner, Luau (15/200)
FNGs: None
COUNT: 6
CONDITIONS:
Low 20s
WARMUP:
SSHs, LBACs, IWs
THE THANG:
TABATA- 30 secs of work. 3 secs of rest. 5 sets total. 30 burpee penalty for letting your rock touch the ground.
– Curls
– Squats
– Overhead walk
– Right oblique dip
– Overhead press
– Left oblique dip
– Rows
– Lunges
EMOM- 10 mins of work.
– 5 burpees at the top of the minute
– Then coupon thrusters
Today’s tunes:
https://open.spotify.com/episode/617kPl7nrpLXYp5naCEEGa?si=g2HFboGeSOu1NUA9vrr6Cw&context=spotify%3Aplaylist%3A6zl6MpnT8rddgfq63qdqUj
Today’s workout was adapted from F3 Cherokee:
f3cherokee.com/backblasts/dont-drop-the-coupon/
MARY:
6 gut busters.
ANNOUNCEMENTS:
– 2F in Lilburn on 2/7
– Q source on Mondays (qsource)
– Book club (contact (Ratatouille))
COT:
Prayers and lifting others up.