AO: WESTSIDE
QiC: Papa Doc
Date: 04/18/2023
Title: Nickels and dimes Murph prep
Number of HIMs: 5
Click it, Marv, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Arm circles (front/back)
Michael Phelps
SSH x20
Jog the parking lot
DD
Runners stretch
Tha Thang:
Tabata style nickels and dimes
Group 1: 5x pullups & 10x merkins every 30 sec for 1 min
Group 2: 60 sec AMRAP air squats (goal 30 reps)
After 1 min groups switch exercises for next minute
Complete 16 rounds (totals: 80 pull ups, 160 merkins, 450ish squats)
Run to Parker's and back 1.2 mi
Finish with Cindy reps
100 chest press
50 sumo squat
50 curls
20 KB swings
COT:
#rama, namarama
Announcements:
April 21-23, Sandlot JAX
https://f3coastalempire.slack.com/archives/C0Z68BM5H/p1680791129467439
April 22, 0630-0730 1-year landings Anniversary convergence
https://f3coastalempire.slack.com/archives/C0Z68BM5H/p1680781638399329
April 22, Taco Ruck 1030-1230, 5 miles
https://f3coastalempire.slack.com/files/U032L861D7E/F0513JG0S4C/taco_ruck_promo.jpg
May 6, 0600-0800 The Foundry Anniversary Convergence, 2.0s welcome
https://f3coastalempire.slack.com/archives/C01H9D0AGN9/p1680099766587729
June CSAUP at the Colleseuim M-W-F 0500-0545
https://f3coastalempire.slack.com/archives/C0Z68BM5H/p1679533624174129
Prayers/Praises:
Travels @papadoc, @trophy, @click it