[ao-downrange-other] 2024-03-08 Q’d by Augmented

Q: Augmented
PAX: Kitty Litter, Adjacent, Slash, Nugent, Jigglypuff, The Super, Augmented
PAX (not in Slack): None
FNGs: None
COUNT: 7

Pop up bells at the Pavilion to test things out. Music ‘taboot.

In my head, I thought we’d take it easy (soft launch and all) by going with a more vanilla F3 workout approach —DORA but with bells. *I was very wrong.* It was bad medicine.

*THANG 1 — Traditional DORA w/ pickle (but with bells)*
100 – Pullover Press
200 – Squat Thrusters
300 – Kettlebell Swings

*THANG 2 – Park Bench Circuit*
20 – Elevated Lunges (back foot on bench)
30 – Step ups on bench (15 each side)
20 – Incline push-ups (hands on bench)
20 – Tricep dips
20 – Mountain climbers (hands on bench)
20 – Twisting Mountain climbers (touch knee to opposite elbow)

*THANG 3 – Leg Burn Ladder*
5 – Goblet Squat Thrusters
5 – Lunges + Squat Thrusters (each leg)
5 – Forward / Back Lunges (each leg) + Squat Thrusters
5 – Bob and Weave + Forward / Back Lunges (each leg) + Squat Thrusters

*Abbreviated Mary*
BellBCs

YHC took us out right as the shuffle blessed us with the sweet sweet sounds of Sarah McLachlan’s Angel. ‘Twas a moment for sure.

Bottomline… I think this has traction. Leaves open easy EC + coffee + Escalator convergences. Did’t even know who showed up for SWW until the end. I’m a fan. More details forthcoming.

*Playlist from the morning:*
– Tennessee — Arrested Development
– Ready or Not — Fugees
– Bombs over Baghdad — OutKast
– Blue Monday — Orgy
– Rebirth of Slick (Cool like Dat) — Digable Planets
– Faith — Limp Bizkit
– Let’s Ride — Montell Jordan, Master P, Silkk the Shocker
– This is a Cal — Foo Fighters
– Smooth Criminal — Alien Ant Farm
– Snap Yo Fingers — Lil John
– Regulate — Wareen G feat. Nate Dogg
– Angel — Sarah McLahlan (GLORIOUS)

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