Q- Chew Toy
PAX- Almanac, Dorothy
Mission
Core
Warmup
Hairy Rockettes
Merkins
Imperial walkers
The Thang
In cadence-Around circle
Merkin- 4ct
Run
Squat- 4ct
Run
Flutter kick- 4ct
Run
Moroccan Nightclub- 4ct
Run
Lt. dan- 6ct
Run
Lbc- 4ct
Partner- bear crawl 25 yds
500 mt climbers
400 lunges
300 Air thrusts (block for EC)
6MOM
Australian Snow Angels
Bay city scissors
Captain Thor
Dolly
E2K
COR
NOR
Announcements
Prayer for the families throughout F3 Nation who have lost loved ones, mental health and sickness throughout our area.
F3 The Capital 