DATE: 2022-07-12
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Deagle, Wildcat, Winston
FNGs: Cannoli, Lefty, Butter
COUNT: 7
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
Arm circles – 10 OMC
Frankenstein x 15 OYO out and back
Windmills x 15 IC
Mosey to field
THE THANG:
7 of Diamonds
For the first round, do 7 reps burpees at each of the 4 corners with a mosey in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners.
Round 4, 28 squats at each of the 4 corners.
Round 5, 14 big boy situps at each of the 4 corners.
Round 6, 7 SSHs at each of the 4 corners
Mosey to parking lot
MARY:
X-factors x 15 IC
American Hammer x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Flutters x 10 IC
ANNOUNCEMENTS:
7/16 yoga with Butter
7/21 thirsty Thursday and Irish Inn
COT:
None
F3 The Capital 