AO: BRMS
QIC: MicroChip
The PAX: Shute, Hydro, Bobcat, Rikers, Refueler, Brisket, DialTone, Hoff, Bolt, Nolan
WU: SSHs, Phelps, Lunges, Shoulder Circles, Calf Stretching, CK and 10 Burpees
Thang 1: Cross lot challenge!
- 15 Dips and mosey across the pavilion
- 6 Burpees and mosey back (30 total)
- Repeat 5 times
Thang 2: Intro to bands for everyone!
Moved it to the frozen grass soccer field as the parking lot was ice.
- Plank w/ tap (15 in cadence)
- 10 banded Burpees or Ankle jumping jacks (30 total)
Bernie Sanders down
- Butterfly squats (20)
- Squat Jacks (15 in cadence)
Right side shuffle back
- Side leg lifts (20 total each side)
- Plank Jacks (10 in cadence)
Left side shuffle down
- Seal Jacks (15)
- Pickle pointers (20)
Bernie Sanders back
- 10 banded Burpees
Bear crawls bands around wrist back
Mary: 10x everything in cadence: LBCs, alternating toe touch sit-ups, heel tappers, American hammers, never-cross dolly and of course… 10 more Burpees
COT: Reflection on 2020 and the good things that came out of it. Time with family and the 2.0s as well as some of the positive things to come out of 2020.
Appetizer Burpee Crew PAX: Shute, Bolt, Brisket, MicroChip (Total of 70 pre-workout)
Welcome FNG = Nolan!
F3 The Capital 