DATE: 2022-11-30
AO: Farm
Q: Chile
PAX: Sparky
FNGs: None
COUNT: 2
WARMUP:
Side step arm circles
2. Run in place
3. Frankensteins
4. Squats
5. Reach Up, Reach Downs – stretch both hands above head then reach down to the ground 6. Slow climbers
7. Side Squats
THE THANG:
Tabada – 20 seconds on, 10 seconds rest
Set 1: Each exercise 3 times
SSH
Squat Heel Tap – squat, upon upright, lift left leg and tap heal with right hand, alternate leg/hand each squat. Squat jumps
Thrusters
Set 2:
Squat Jacks
High Knees
Slams – hold hands together, raise above head, then slam hands toward ground, squating down Floor touches
Set 3:
Crunches
Mountain Climbers
Plank Jacks
Curtsey Lunges
MARY:
Doggy Paddle
Penguin Crunches
Side Crunches
Rosalitas
ANNOUNCEMENTS:
COT: “If you hire people just because they can do a job, they’ll work for your money. But if you hire people who believe what you believe, they’ll work for you with blood and sweat and tears.” ―Simon Sinek
F3 The Capital 