DATE: 2021-12-20
AO: Horizon-Ao
Q: Old Bay
PAX: Maj. Payne, Disco, Obadiah, Old Bay, Kodiak
FNGs: Attache, Kombucha
COUNT: 7
WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers
The Thang:
Fellowship lap
Buddy Up!
1s – Jumping Spider (20) – 2s – WW1 Sit Ups (25) – Switch
1s – Farmers Carry to the 50 – 2s Burpees – Switch
1s – Double Coupon Shoulder Shrugs – 2s LBCs – switch
All – Clean & Press
Fellowship Lap
1s – Rifle Carry to the 50, 2s Coupon Curls – switch
1s – Coupon Run to 50, 2s Coupon Rows – switch
All – Coupon Grave Diggers
All – Atlas Shrugs
All – Sumo Coupon Squat
Coupon Plank Walk Around the World (2x)
Chest Press
Overhead Press
Weighted Big Boy Sit Ups
Elevated Merkins
Mary:
Around the Circle Exercises
Announcements – none
COT – take it easy, enjoy the holiday, enjoy your family – I always feel I could be a better father/husband and strive to be
F3 The Capital 