DATE: 2021-10-23
AO: Freestate
Q: Winston
PAX: Riot, ShowMe, CashOnly, Horshack, Deagle
FNGs: Sherlock, Elsa
COUNT: 8
WARMUP:
15 ssh
15 imperial walkers
15 ssh
15 air squats
15 ssh
15 Should tap planks
15 ssh
15 cherry pickers
15 ssh
15 walk outs
THE THANG:
Pax starts at one end of black top and lunge walks 1/3 to come. Performs mirkins. Pax broad jumps to 2/3 and performs LBCs. Bear crawls to other end and performs burpees. Runs to back to start and holds plank until everyone is done. Round 1: 5 of each
Round 2: 10 of each
Round 3: 15 of each
Round 4: 20 of each
Baby shark between rounds
Pax completes
1 burpee
10 ssh
10 air pushes
Repeats until Baby Shark song is over
1 lap around black top skipping between rounds
Pax plays basketball
MARY:
10 reverse crunches
10 leg lift rosalitas
10 lbcs
Plank o rama
Flutters until baby shark song ends
ANNOUNCEMENTS:
Talked about the Grunt
COT:
F3 The Capital 