03/03/2023 - The Launch Pad - 3 x 3 x 23
AO: The Launch Pad
When: 03/03/2023
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mr. Wilson
Introduction
In honor of this auspicious date, we will workout with 3 sets of 3 exercises for 23 reps each, cuz, why not?!
Warm-O-Rama
Motivators from 6
Arm Circles (fwd & rev)
Tappy-Taps
The Thang
Round 1 – 3 sets
- Arm Curls (23 reps)
- Big Boy Sit-ups (23 reps)
- Bent-over Rows (23 reps)
Lap around the parking lot.
Round 2 – 3 sets
- Lunges (23 steps)
- LBC’s (23 reps)
- Plank (23 seconds) / Merkins (23 reps)
Lap around the parking lot.
Round 3 – 3 sets
- Monkey Humpers (23 reps)
- Shoulder Press (23 reps)
- Gravediggers (23 reps)
Lap around the parking lot.
Round 4 – 3 sets
- Side-straddle Hops (23 reps)
- Bonnie Blairs (23 reps)
- Freddie Mercury’s (23 reps)
Lap around the parking lot.
Bonus Round
- Squats (23 reps)
- Kardashian Date Nights (23 reps)
Stretching / Cooldown
Circle of Trust
Don’t let your pride get in the way of asking for help. Reaching out will often strengthen your connection to your community and aid your physical/mental well-being.
Asking for help doesn’t equate to weakness.
Naked Man Moleskin
Thanks to Wine-in-a-Box for keeping me focused and reminding me of forgotten exercises. This earned him a coffee.