DATE: 2023-01-13
AO: Farm
Q: Faceplant
PAX: Chile, Infinity, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: 20 ssh, high knees in place, micheal Phelps, WMH, beat pickers, 50 step ups THE THANG: stations with burpee as count
1. Burpee (15, 15, 10, 8)or air squats (3 times burpee count) 2. Bear crawl/ crawl bear or lunge walk
3. Flutter kicks
4. Walk
Cycle 4 times with 10 or 20 counts in between
Group round robin merkin or big boy sit-up count (40 total) – each person counts five
Wall sit, team count 100
MARY: edge of table knee lifts, 15 LBCs, 20 penguin crunches, 20 big boy sit-ups, 12 American hammers ANNOUNCEMENTS:
COT:
F3 The Capital 