AO: Clinic

When: 09/30/2022


Number of Pax: 7

Pax Names: Lasso, Rojas, Steeplechase, Swingline, Test Tube,

Number of FNGS: 0

FNG Names: Beaker, Lil' Smack

QIC: Rojas


Mosey to the top of the amphitheater and back down to the stage. Circled up for:

SSH x 15 IC

Weed Pickers x 10 IC

Copperhead Squats x 10 IC

Michael Phelps OYO

The Thang

  1. Run to the Fire Station and back to the amphitheater.
  2. Transitioned to the amphitheater stairs and two more exercises were performed. Dips at the bottom of the stairs and Merkins up top. The count started at 2 reps per exercise and increased by 2 every time the exercises were repeated. We did this for 10 minutes total.
  3. PAX then moved to the front of the amphitheater to perform 11s. Jump Squats and In & Outs (not sure if this is the correct F3 name)
  4. To finalize the BD, PAX moved to the stage and performed 3 sets of the following: Hold a plank and perform a Merkin every 5 seconds for 1 minute. We felt the burn pretty quick!!!


Count, Name-O-Rama, 6th man, Announcements, Prayers, Coffee!!!

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