- When: 07/31/2023
- QIC: Heist
- The PAX: FarahandFarah, Toxic, Tee Ball, D-5, Heist
It was a veritable crowd at Genesis this morning! 5 Pax showed up to enjoy the gloomidity. Toxic wanted to debate the definition of ‘fact’.
Warm-up
SSH, Imperial Walkers, Don Q, Big Arm Circles forwards and backwards, Michael Phelps
The Workout
10 round AMRAP, 45 sec on/ 15 rest
Merkins
Cindy Squats
BBSU
Curls
OH Claps
Jump Rope
Decline merkins
Bonnie Blairs
V-ups
Curls
Take a lap
10 round AMRAP, 45 sec on/ 15 rest
Wide Merkins, switch halfway to Diamond Merkins
Cindy Lunges
LBCs
OH Press
Fire Hydrants
Jump Rope
Offset Merkins, switch halfway
Apollo Onos
American Hammers
OH press
Take a lap
10 round AMRAP, 45 sec on/ 15 rest
Dry Docks
Step Ups
Flutter kicks
One Arm Rows w/ Cindy, switch halfway
Imperial Walkers
Jump rope
Dips
Side Lunges
Freddie Mercurys
Alpos
Much to Toxic’s dismay, we did not have time for another lap.
CoT
Prayers for Toxics’s sister in law, Doink safe travels, D-5’s back, Heist surgery.