Laps Around the Square

AO: ao-the-big-house
Q: Noodle
PAX: Alex (Spine) Englert, Curtis Hoberman (Dos Equis), beater, Dick Clark, Uday Jain (WallE), Nutria
FNGs: None
COUNT: 7
Disclaimer
F3 Mission and Principles

WARMUP:
SSH IC x 20
Weed Pickers IC x 15
Arm Pretzels IC x 15
Imperial Walkers IC x 15 IC

THE THANG:
Mosey around Palmer Square with EMOM timer
Alternate 1 minute of mosey / 1 minute of work

Each lap rotates between upper / core / lower body exercises
Upper laps: alternate Merkins / Dips
Core laps: alternate American Hammers / LBCs
Lower laps: alternate Squats / Bonnie Blair’s
Every 7th lap alternate burpees / bear crawls

Finished 13 laps during the 36 minute rotations.
Some good jokes along the way.

MARY:
Integrated

ANNOUNCEMENTS:
2 year anniversary – check Slack for details.
Lots of Saturday AO options – pick one.
Look out for info coming on the Blue Ridge Relay.

COT:
Living life, family in town for some, prom for some, movement with DCs BIL.

Thanks for the honor to lead.

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