Maximum Effort

​DATE: 14SEP2023
AO: Ankle Breaker
Q: Sloppy Joe [VQ!]
PAX: F-stop, Marty, Rocky Top, Snack Pack, Charolette
FNGs: None
COUNT: 6
CONDITIONS: Muggy and 75
WARMUP:
15 SSH
15 little arm circles
15 big arm circles
15 cherry pickers
Mosey ankle breaker (.5 miles)
THE THANG:
1 min AMRAP 4 rounds
Round 1

• Dips
• Merkins
• Squats
• Mosey to stairs and go up and down 5x
• 10 straight toe calf raises, 10 open toe, 10 closed total 30 calf raises
• Mosey back to square

Round2

• Dips
• Squats
• Merkins
• Mosey to stairs and go up and down 5x
• 10 straight toe calf raises, 10 open toe, 10 closed total 30 calf raises
• Mosey back to square

Round3

• Dips
• Squats
• Little baby crunches
• Mosey to stairs and go up and down 5x
• 10 straight toe calf raises, 10 open toe, 10 closed total 30 calf raises
• Mosey back to square

Round4

• Dips
• Squats
• Russian twists
• Mosey to stairs and go up and down 5x
• 10 straight toe calf raises, 10 open toe, 10 closed total 30 calf raises
• Mosey back to square

MARY:
15 scissor kicks IC
15 cross kicks IC
30 big boy crunches OYO
ANNOUNCEMENTS:
September 23rd get together
COT:
Prayed for my nephew coming off vent and recovering and prayed for Toll House’s and for his family

---

---