DATE: 2022-02-03
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 7
WARMUP:
• SSH x 25 IC
• Mountain Climbers x15 IC
• Carolina Dry Docks x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• Michael Phelps x 15 IC
• 2 laps around the blacktop with karaoke on the sides
• Shoulder taps X 10 IC
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Windmills x 15 IC
THE THANG:
3 Stations, 4 exercises in each, 45 seconds workout, 15 seconds rest. Bear Crawl between Stations Station #1: Upper Body (with coupons)
• Curl
• Kettle Bell Swings (eye level or overhead)
• Upward Arm Extension
• Pull Ups
Station #2: Lower Body
• Squats
• Jump Overs
• Step Ups
• High Knees
Station #3: Abs
• Plank
• BBS
• Scissors
• Mountain Climbers
MARY:
• Dying Cockroach x 20 IC
• Reverse Crunches x15 IC
• Little Mermaid x 15 each side IC
• Protractor + 10 Flutters IC
ANNOUNCEMENTS:
Saturday is F3 Adopt a Road Cleanup
COT:
F3 The Capital 