More Hotel Work

AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1

WARMUP:
5 minutes elliptical

THE THANG:
5 rounds
10 hand release merkins
10 Spot LBC’s
30 seconds air chair

EMOM
11 rounds
10 burpees every minute
100 for MABA
10 for Cardinal

2 rounds
15 pull overs – 40 lb dumbbell
20 bench press – 40 lb dumbells

2 rounds
25 lb dumbells
5 Hammer curls
5 military press
5 regular curls
5 military press

EMOM
4 more rounds of burpees

MARY:
Nope

ANNOUNCEMENTS:
– 2-18-23 is Dam to Dam
– 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown.
– March is the 9th Anniversary of F3 Lexington.

COT:
Prayer for Dodgeball’s daughter, BunkBed’s M, and Cardinal’s family.