DATE: 2021-11-11
AO: Freestate
Q: Deagle
PAX: Winston, ShowMe, CashOnly
FNGs: Lefty
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Merkins, 2 laps around the blacktop, karaoke on the sides, Cherry Pickers, El Capitan, Alternating Side Squats, Michael Phelps, Windmills
THE THANG:
Supervisor with Coupons…
• Curls (400)
• Jump Overs (500)
• Overhead Press (250)
• Windshield Wipers (400)
• Upward Merkins (400)
Jacob’s ladder (5-4-3-2-1)
5 minutes of self-stretching
MARY:
Flutters, Outlaws, Dolly, Travoltas, Dying Cockroach, Reverse Crunches with Scissors
ANNOUNCEMENTS:
Dress up with your F3 shirts this Saturday, we’ll be on YouTube…
COT:
F3 The Capital 