DATE: 2022-11-08
AO: Freestate
Q: Horshack
PAX: Deagle, Dungeon Master (Amon), Winston, ShowMe, Butter
FNGs: D&D, Lefty, Brono,
COUNT: 9
WARMUP:
* SSH x 25 IC
* IW x 15 IC
* Hillbillies x 15 IC
* Windmills x 15 IC
* Walk Out Cobra Kais x 5 IC
* El Capitan x 15 each direction
* Michael Phelps x 15 IC
* Cherry Pickers x 15 IC
THE THANG: Ring of Fire
Two Rounds of 3 exercises with everyone taking a turn doing a bear crawl around the ring of fire: Round 1:
* Chest Press
* Squat
* Flutters
Round 2:
* Curl
* Bonnie Blairs
* Scissors
MARY:
Stretch-o-rama
ANNOUNCEMENTS:
* The Grunt – start at 0700, end by 0900. Posted the plan on What’s App * Thirsty F3rd Thursday next week 17 NOV at Irish Inn at Glen Echo 6:30p
COT: Dads can be funny, especially if they try too hard and have a good resource such as the book “Dad Jokes: The Good, The Bad, and The Ugly”. Selected several jokes that mostly provoked groans and mumble chatter.
F3 The Capital 