DATE: 2021-10-30
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, ShowMe, Old Bay, Riot, Booking, Butter FNGs: Chief, Sherlock
COUNT: 11
WARMUP:
12 ssh
12 Bonnie Blairs
12 shoulder tap mirkins
12 lunge walks out and back
12 cherry pickers
2 laps sprints in the ends
12 arm circles x 4
12 wind mills
THE THANG:
“Get down Chief”
Pax in a circle, sprints in place until Q says get down.
Pax completes one burpee, counts it out, repeats to 12
Don’t drop the ball
Pax counts off and 1&2 start at one side of the field about 10 yards apart.
Pair must complete three passes on the way out and again on the way back. Dropped ball is 5 squats. Rest of pax completes exercise until they return. Repeat until everyone has gone.
Exercises:
1) balls to the wall
2) jump squats
3) shoulder taps
4) Carolina Dry Ducks
5) 5th exercise…
Pax plays football
Scored on team 5 burpees
Scoring team 3 burpees
MARY:
12 reverse crunches
12 Freddie Mercuries
12 outlaws x 2
12 lbcs
12 count protractor at 12 degrees
12 count plankorama
12 flutters
12 scissors
12 flutters
ANNOUNCEMENTS:
Next Saturday – The Grunt…
COT:
F3 The Capital 