DATE: 2022-11-05
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Cannoli, Riot, Butter, Dungeon Master (Amon), Wildcat, ShowMe, Lobstah (F3 Seattle) FNGs: Elsa, Loiter (FNG)
COUNT: 12
WARMUP:
25 ssh ic
15 imperial walkers ic
15 mountain climbers ic
5 x 2 fire hydrants single count
10 Spider-Man planks ic
1 lap around field
10 long slow alternating lunges ic
10 Abe vigodas ic
10 cherry pickers ic
THE THANG:
3 x 1/2 bear crawl 1/2 walk laps around playground track
1 min AMRAP 3 rounds of each
Coupon curl to press
Coupon squat to round the world
Jog to one side of field sprint back
1 min AMRAP 3 rounds of each
3 hand release merkins then plank walk three “steps” to the side, repeat
9 x climbs up hill with one burpee on top
MARY:
20 Alternating leg left to reverse crunch with coupon held about head IC
10 dying crab roaches ic
10 X factors ic
10 lbcs ic
20 Freddie Mercuries ic
10 arm circles ic
10 big boy sit ups ic
10 flutters ic
10 x2 rodeos ic
10 Flutters ic
ANNOUNCEMENTS:
COT:
F3 The Capital 