AO: FreeState
QIC: @Deagle
PAX: 3 @Deagle, @Winston, @Horshack
Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Imperial Walkers x 15 IC
· Mountain Climbers x 15 IC
· Moroccan Nightclub x 30 IC (arms to the sides shoulder height, rotate palms up/down IC)
· Randys x 25 IC (arms straight out, palms down, arms up and down 6 to 12 inches IC)
· Merkins (traditional pushups) x 15 IC
· Cherry Pickers x 15 IC
· Crunchy Frog x 15 IC (V shape, open up and wrap your legs)
· Wind mills x 15 IC
· Travolta planks x 15 each side IC
· Light jog around the field
The Thang:
· 2 sets of 3 exercises (pulled from the F3 card pile), 45/15, 40/20
· Jacob’s ladder between sets
Mary:
· Flutters x 15 IC
· Dolly x 15 IC
· LBCs x 15 IC
· Dying Cockroach x 15 followed by 10 Freddie Mercury IC
· American Hammer x15 IC
· Reverse Crunches x10 IC finishing with Freddie Mercury IC
F3 The Capital 