DATE: 2022-12-15
AO: Freestate
Q: Deagle
PAX: Winston, Horshack, Butter
FNGs: FIFA
COUNT: 5
WARMUP:
• SSH x 10 IC
• Imperial Walkers x 15 IC
• Monkey Hampers x15 IC
• Hairy Rockets x15 IC
• Carolina Dry Docks x 15 IC
• Chinooks x10 IC
• Michael Phelps x10 IC
• SSH x15 IC
• Cherry Pickers x 20 IC
• Alternating Lounges x 10 IC
• Windmills x 15 IC
THE THANG:
8 candles for Hanukkah:
8 Exercises 1 through 8 reps each
• Burpee
• Squat
• Flutter
• Mountain Climber
• Diamond Merkin
• Reverse Crunches
• Bonnie Blair
• Hand Release Merkin
MARY:
• X Factor x15 IC
• Dying Cockroach x 15 IC
• V-Ups
• Plank-o-rama with shoulder taps
• Heel Touches x15 IC
• Push Through x15 IC
ANNOUNCEMENTS:
F2 – meeting today at 6:30 at Bowlers Bethesda for Bowling and drinks
GrowRuck 35 are now posted on the capital region website https://f3thecapital.com/gte35/
COT:
F3 The Capital 