DATE: 2022-09-20
AO: Atlantis
Q: Hammerhead
PAX: Deflator, True North, Boomer
FNGs: None
COUNT: 4
WARMUP: 15 Side Straddle squares (4 ct)
10 Don Quioxotes (4 ct)
10 Trunk Twists (4 ct)
10 Overhead claps (4 ct)
15 overhead air squats (4 ct)
10 Cherry Pickers (4 ct)
10 Imperial Walkers (4 ct)
10 Twist Lunges (4 ct)
THE THANG:
Queen E II & Prince Phillip
Escalators 10 primtimes + 15 elevator airsquats +20 ear squats +15 elevator merkins +10 plyo merkins
King Chaz III
GB gorilla burpees x11
Prince William & Princess Kate Middleton
70x Plank Jacks
Duke Harry
Duchess Megan Markle
70x Partner Dirkens
MARY: Hips Don’t Lie (Shakira circle sways)
ANNOUNCEMENTS: Happy 78 to my old man (George Crittenden) tomorrow. yes I still think about your Lou Gehrig remark Dad
COT: quote of the day from QEII:”When life seems hard, the courageous do not lie down and accept defeat; instead, they are all the more determined to struggle for a better future.”
F3 The Capital 