DATE: 2021-06-10
AO: Farm
Q: Rocketman
PAX: Infinity, Matthew – Running Man, Chile, Rocky, Sparky, Rocketman FNGs: None
COUNT: 6
WARMUP
– Mountain Climbers x16, IC
– Side Straddle Hop x 16, IC
– Hillbilly Walkers x16, IC
– Don Quixote x16, IC
THE THANG
ALARM: Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise
**ALARM 1**
– Shoulder Press x 20 IC
– Lunge x14 IC
– LBC x20
– Run around the field
– Merkin x14
**ALARM 2**
– Burpees x10
– Squat Jumps x14
– Peter Parkers x14
– Ranger Merkins x14
– Monkey Crunches x 20
**ALARM 3**
– Shoulder Taps x14
– Jump Squat x14
– Mountain Climbers x14 IC
– Rockette Hillbillies x20 IC
– Tempo Merkins x14
6 MoM
12 reps or so of each:
– Superman
– Big Boi Situps
– Penguin crunches
– Flutter Kicks
– Sweat Angels
– Rosalita
– Crab cakes
COT
– Count-o-rama
– Name-o-rama
– Announcements
WORDS OF WISDOM
Age wrinkles the body; quitting wrinkles the soul.
― Douglas MacArthur
F3 The Capital 