Date: 2025-02-01
AO: ao-the-furnace
Q: Newt
PAX: Capsized, Chicken scratch, Daffy duck, BeWell (Jorge), Paddywhack, Woody, Frogman FNGs: None
COUNT: 8
WARMUP:
LBACs
BACs
Windmills
7-1 Motivators
CH Squats
Imperial Walkers

THE THANG:
With a partner, do 5 minutes at each station then rotate:
1) Agility Ladder – one pax does 20 BBSUs the other does ladder until BBSU reps are complete
2) Kettlebell – 20 kb swings while partner does 20 mercins then switch; 20 tricep extension while partner does 20 mercins then switch; 20 lunges while partner does 20 mercins then switch
3) Med Ball – 20 partner SU ball passes; 20 squat passes; one pax does 20 twists while other does plank until twists are complete then switch 4) Run with partner until time complete

Had time to do a second circuit at 3 minute rotations

MARY:
3 selected by pax

ANNOUNCEMENTS:
2nd F lunch reminder

COT:
Travels and babies

Tags: ao-the-furnace, Capsized, Chicken scratch, Daffy duck, BeWell (Jorge), Paddywhack, Woody, Frogman