DATE: 2021-12-16
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly
FNGs: lefty
COUNT: 5
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop with karaoke on the sides
• Carolina Dry Docks x 15 IC
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC
THE THANG:
Poker Cards – 5 exercises per round, 4-3-2-1 burpees between exercises, one lap recovery between rounds:
Round #1
• 60 seconds low plank
• 25 diamond merkin
• 15 hand release merkin
• 19 high knees IC
• 25 burpees
Round #2
• 25 Merkin
• 200m Sprint
• Little Mermaid 15 each side IC
• 17 LBCs
• 25 Dips
Round #3
• 16 Jumping lunge
• 25 Freddie Mercury
• 14 heels to heaven
• 17 Monkey Humper
• 19 Low, Slow Squat
MARY:
• Dying Cockroach x 20 IC
• Plank-o-rama with shoulder taps
• Reverse Crunches x20 IC + 10 flutters IC
ANNOUNCEMENTS:
It’s bowling night tonight…
COT:
F3 The Capital 