F3 20210211

AO: #freestate
QIC: @Deagle
PAX: 4 – @BlackDiamond, @Winston, @Deagle, @Horshack

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Hillbilly x 15 IC
• Mountain Climbers x 15 IC
• Mosey around the blacktop x2 knee up/Ass kickers on the sides
• Air Pushes x 20 IC
• Michael Phelps x15 IC
• Frankenstein x 10 each side
• Mosey around the blacktop carioca on the sides
• Cherry Pickers x 15 IC
• Windmills x 15 IC

The Thang:

• B – Burpees x 10 IC
• L – LBCs x 20 IC
• A – Alligator Merkin x 20 single counts
• C – Carolina Dry Docks x 15 IC
• K – Knerkin (merkins on knuckles) x 15 IC (Mosey around the blacktop)
• H – Happy Jacks (5 SSH followed by 2 jump squats) x 4 IC
• I – Inclined Merkins x 15 IC
• S – Squats x 15 IC
• T – Travoltas x 10 each side IC
• O – Outlaws x 10 each side IC
• R – Rosalita’s x 15 IC
• Y – Yoke Walk (circle)Mosey around the blacktop
• M – Monkey Humpers x 15 IC
• O – One Calls x 10 IC
• N – Not-So Lazy Boys 30 seconds
• T – Tony Hawk Burpee x 10 OYO
• H – Hairy Rockettes x 10 IC

Mary:

• Dying Cockroach x 20 IC
• Reverse Crunch x 20 IC
• Plank-o-rama x 10 each position IC
• Flutters x 20 IC
• Dolly x 15 IC
• Protractor + 10 Freddie Mercury IC

COT:

• The celebration of Black History Month was created in 1926 by Carter G. Woodson, a noted African American historian, scholar, educator and publisher.
• It became a month-long celebration in 1976.
• The month of February was chosen to coincide with the birthdays of Frederick Douglass and Abraham Lincoln.