AO: LAKE MAYER
QiC: Spread Eagle
Date: 07/16/2025
Title: Team Beta Welcomes Pull-Ups!
Number of HIMs: 10
Captain Cheese, Cardone, Cooter, diapers, Flo, Joanna, Kirby, Sloppy Joe, Spread Eagle
Number of FNGs: 1
Name of FNGs: Pull-Ups (2.0)
WarmOrama:
Disclaimer per F3Nation.com website with a Freudian slip.
Flamingo EL X 10 Seconds
Standing Hamstring x 10 Seconds
TTT IC X 10
SSH IC X 10
Don Quixote IC X 10
RTR IC X 10
4 Count Squats IC X 8
Baseball Arm Stretch EW X 10 Seconds
Tha Thang:
Gather around the statue for AMRAP routine, 8 workout stations and one timer station that works around circle while PAX complete reps.
Caveat: EMOM timer set for 3 mins, complete 5 burpees at each alarm.
Timer Station:
Round 1 Bear crawl / 2: Rifle Carry / 3: 1/2 Lunge walk & 1/2 walk (BETA)
Station 1: V-Ups
2: Curls
3: Mike Tyson's
4: Bonnie Blairs
5: BBS with Cindy
6: Dips or tricep extensions
7: Freddie Merc's
Complete 3 rounds, 2 mins left for Beta Mary:
Flutters IC X 10
Windshield Wipers IC X 10 EW
COT:
Count, Names, Pledge
Named FNG, welcome @Diapers 2.0 Pull-ups! Solid work!
Prayers for this creation, ability to workout, hand on those who need support, all those struggling and us as fathers, husbands and leaders.
GWIRK!