AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
5 minutes elliptical
10 Curl Press – 20 lb dumbells
2 minutes elliptical (higher intensity and incline)
THE THANG:
20 minute EMOM
10 burpees each minute
200 total
10 burpees for Cardinal
MARY:
LBC’s
Flutters
Iron Crosses
1 minute plank
ANNOUNCEMENTS:
– 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown.
– March is the 9th Anniversary of F3 Lexington.
COT: