DaVinci at Da Armory
- When
- Monday, August 7, 2023
- AO
- The Armory
- Q
- F3 DaVinci
- PAX
- 7 F3 DaVinci, Bonsai, JWOW, NakedAndAfraid, Peabody, Sprocket, Sugarbug
Slackblast:
DaVinci at Da Armory
DATE: 2023-08-07
AO: ao-the-armory
Q: F3DaVinci
PAX: NakedAndAfraid JWOW Sugarbug Bonsai Peabody Sprocket
FNGs: 0
COUNT: 7
WARMUP:
Ran around the perimeter of the parking lot, then:
Windmills
SSH
Low Slow Squats
Imperial Walkers
Hillbilly Walkers
Merkins
LBCs
THE THANG:
Walk to fire pit with KBs
Two rounds of each set separated by running a lap.
(Reps were halved on the second round)
Overhead Press x20/10
Rows (upright) x20/10
American Hammers x10 i.c./5
Swings x20/10
Run a lap
Halos 10 each direction/5
Around the Worlds 10 each direction/5
Goblet Squats x15/10
Swings x20/10
Run a lap
Tricep Extensions x10/5
Rows (bent over) x10/5
Squat Thrusters x10/5
Flutters with KB press x10 i.c./5
MARY: Ab lab until closing bell
COT: Prayers for health and gratitude; asked to be a light and leader