DATE: 2022-12-01
AO: Freestate
Q: Deagle
PAX: Horshack, Butter, Cannoli, Dungeon Master (Amon)
FNGs: Fifa
COUNT: 6
WARMUP:
SSH, Imperial Walkers, Goofball, Merkins, Mountain Climbers, Shoulder Taps, Plankjacks, Moroccan Nightclub, Michael Phelps, SSH, Willie Mays Hayes, Monkey Humpers, Cherry pickers, Windmills
THE THANG:
• 2 sets of 6 stations, 45 seconds work, 15 to switch
• 1-2-3-4-3-2-1 Jacobs ladder between sets
• Stations
o Curls / Upside Row
o Step Ups
o Rifle Carry / Yoke Walk with Coupon
o Dips
o Squats with Coupon
o Decline Merkins / Incline Merkins
MARY:
o Flutters x 20 IC
o Little Mermaid X15 IC each side
o Push Throughs x15 IC
o X Factor x15 IC
o Rosalita x15 IC
o Reverse Crunches x10 IC + Flutters
Stretching (each Qed one stretching exercise)
ANNOUNCEMENTS:
Third Thirsty Thursday will be bowling
COT:
F3 The Capital 