DATE: 2023-01-07
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: Buzz
COUNT: 4
WARMUP: SSH, beet pickers, MP, surrenders, neck rolls, short Mozy THE THANG:
20 each
Mercans
Kneel shoulder press
Good mornings
Plank IC
Wide grip Mercans
Kneel arm circles
Good mornings
LBC
Rocking chair Mercans
Jump squats
Side lunges – low impact
Beach scissors
Diamond Mercans
Side squats
Broad jumps
Rosalitas
Mercans
Sumo squats
Grady corns
Planks
MARY: HIMS choice- flutter kicks, penguin March, slow LBC, stretches ANNOUNCEMENTS:
COT:
“Live simply so others may simply live. “
St Elizabeth Ann Seton
If you have a lot or maybe too much, be conscious of cutting back and pay it forward to those who might not have enough.
F3 The Capital 