DATE: 2022-02-10
AO: Highlands
Q: Booking
PAX: Trolley, Katniss, 2 percent, Toolbox
FNGs: Snooze Button
COUNT: 6
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, Down Dog, Cobra Kai, Worlds Greatest Stretch
THE THANG: 3 stations- run between stations 1 and 2, various bear crawls, lunges, karaoke,duck walks, etc between stations 2 and 3, run from station 3 back to station 1.
All exercises 20x
Station 1
Overhead press
Upright row
Blockies (10)
Curls
Chest press
Squats
Kettlebells
Atlas shrugs
Station 2
Plank jacks
Burpees
Merkins
Hand release merkins
Shoulder Taps
Diamond merkins
Toy soldiers
Station 3
WW1
Big boys
Body weight squats
Prisoner squats
Heels to heaven
Protractor
Freddy mercury
MARY: flutters, LBC
ANNOUNCEMENTS: ARC, welcome FNG Snooze Button
COT:”working hard for something we don’t care about is called stress…working hard for something we love is called passion” find your passion. Getting up at 5 am to be here helps get us through the day
F3 The Capital 