Date: 2024-07-23
AO: ao-the-union
Q: Wax On
PAX: Wheelie, Wreck-it Ralph, Capsized, Reload, Blip, Mac (Brandon), Dovetail, Patty Whack FNGs: None
COUNT: 9
Welcome to F3. I’m not a pro, and my back hurts from an evil kettlebell workout with Kata (Jay) on Sunday so I’ll be modifying, do what you can. Some of today’s moves are easy, some are nearly impossible for us mere mortals.

WARMUP: Various arm, leg, and core stretches for a few minutes.

THE FIRST THANG: 40:20 Tabata
The plan was to use sticky hands to select workout cards from the table, but the wind made me think that would turn into a game of 52 card pickup, so we had to select cards the boring way instead. :confused: The cards selected were as follows:
Sky kick, Spider-Man merkins, merkins, plank hold, American hammers, dragon walk, clock lunge, Ab flex, single leg burpees, shoulder twist ups, airplane abs, bird dogs, chest tap merkins, flamingo squat, high knees, Superman merkins, T-pose Supermans, chest press, tricep extensions, Freddie Mercurys, I-pose Supermans, scorpions, and vertical crunches.

THE SECOND THANG: Partner Work
Partner A 20 sit ups, Partner B 20 push ups on his feet. High five at the top of each rep. Switch roles
Partner A 20 heels to hell, Partner B Squat then push partners feet away Switch roles
Partner A 6 inch leg hold, sweeping legs side to side. Partner B 10 burpees, jumping over partners legs

MARY: included throughout workout

ANNOUNCEMENTS:
Elevation Ruck on the 27th
2nd F lunch on August 2nd

COT: Praise for Wreck-it Ralph ‘s M and kiddo for hanging in there after a miscarriage scare. Went to do post miscarriage surgery and found a healthy baby with a heartbeat! Praise God almighty for another answered prayer, and for you crazy people willing to come sweat with me in the gloom.

Tags: ao-the-union, Wheelie, Wreck-it Ralph, Capsized, Reload, Blip, Mac (Brandon), Dovetail, Patty Whack