Q: Dick Clark
PAX: Curtis Hoberman (Dos Equis), Manish Bhansali (F3 – Aviator), Sherlock, Skynet, Srikanth Bondada (BabeRuth), Uday Jain (WallE)
FNGs: None
COUNT: 7
WARMUP: Full-scale DC stretch
THE THANG:
1) 10 Burpee motivators:
Do motivators , using the parts of the 4 burpee movements: e.g. 10 squats, 10 groiners, 10 merkins, 10 jump-ups…then 9 of each, etc.
2) Roaring 20’s: in each corner of the yard, do two sets of 20 reps, each, one pair of exercises in each corner:
Dry docks and LBC
Apollo and dips
American hammer and raise the roof
Hand release Merkins and Rosalitas
3) slow reps with coupons. On the command up, raise your coupon up quickly, then lower it slowly for a 10 count; then up, and down slowly for a nine count; and down for eight count, etc.
We are not worthies
Curls.
Overhead press.
4) 2 AMRAPS for six minutes each, using the date of 7/20/24:
7 dry dock,
20 jumping jack flash
24 gas pump
Then…
7 hand release
20 overhead clap
24 big boy sit ups
MARY: 10 each of flutter, American hammer, one leg raise.
ANNOUNCEMENTS: Please respond yes no or maybe to Munchies, for F3 camp August 17.
COT: grateful for quiet weeks during the summer, and extended families helping with newborn babies!
