Funny story: I show up at this AO early (its a police station for Hamilton county in Cincinnati ). Watch hits 530 and I don’t see a soul. Around 532, I hear a merry bunch of midwesterners jogging my way…and I say “yooo F3?!?.” They knew I was coming and laughed thinking I had fartsacked after announcing I would show up. Good beatdown.
Twilight zone episode though:
- Cherry pickers = Grass grabber
- Don Quijotes = Abe Vigoda
Copy and paste from their Slack.
8/15/23
AO: #amberley-five-o
Pax: @Mule @Chaps @Cutco @Macaroni @Nice-n-Easy @Heist (F3 RVA) @OverEasy Q @shaft
Great warm humid morning, nursing some heel pain so we jogged up to the 5-0 lower parking lot and got started.
Warmarama OYO ankle to good morning stretches.
The Thang:
3X sets of 3x rounds of work. 60 second, 45 seconds, 30 seconds, with 30 second rest between rounds and 60 second rest between sets.
First set;
High knees
Mountain climbers
Catchers
Second set:
Overhead arm claps
Squares
Merkins
Third set:
Single leg deadlift
Rear lunge
Carolina Dry docks
Straight into Mary: 45 second work, 15 seconds rest.
High plank
Oblique crunch
American hammer
Shoulder tap
Little baby crunch
Luge
Rosalita
Flutter kicks
Big boy sit-up
Heels to heaven
Freddy mercury
High slow flutter kick
Low plank
Jogged back down to shovel flag, COT, then did a single loop to show @Heist (F3 RVA) the AO.
Thanks!!
