AO: FreeState
QIC: @Deagle
PAX: 3 – Winston, Horshack & Deagle
Warm Up
· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Alternating Side Squats x 20 IC
· Arm Circles x 20 IC each side
· Michael Phelps x 15 IC
· Hairy Rockettes x 10 IC
· Cherry Pickers x 15 IC
· Spiced Rum Squat (on the ladder) x 20 OYO
· Light jog around the field – 2 rounds karaoke on the sides
The Thang:
· Jumping Jack Burpee Flash
o 10 SSH, followed by 5 burpees, 16 LBC, mosey when finished
o Plank position when completed until last one in
Repeat 12 times…
Mary:
· Flutters x 20 IC
· Outlaw x 20 IC
· Freddie Mercury x 10 IC
· Superman count to 31 IC
· American Hammer x 20 IC
· Dollys x 10 IC
COT:
- Gratitude all around the PAX. @Winston for a better back since he started. @Deagle for being thankful every night before bed – thinking about something postive about each family member. And YHC for losing 15 lbs in the last 15 weeks since AO launch. Plus a resolution to make COT a more regular part of the mix and to get the BackBlasts in on time!! Aye!
F3 The Capital 