DATE: 2023-01-19
AO: Freestate
Q: FIFA
PAX: Dungeon Master (Amon), Butter, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP: round robin
Butter: 25 SSH
Dungeon Master: 15 hairy rockettes
Show Me: 15 windmills
Winston: 15 mountain climbers
FIFA: 10 Willie mays hays
Butter: 10 baby/10 big arm circles forward/backward
Dungeon Master: 15 plank jacks
Show Me: 15 Carolina DCs
THE THANG: 1/2 Murph (replacing pulls ups with burpees)
4 1/4 Mi laps around the field
5 sets of:
30 squats
20 merkins
10 burpees
MARY:
10 small flutters/10 big flutters
15 scissors
15 Freddie mercury’s
10 outlaws left/10 outlaws right
20 reverse crunches
ANNOUNCEMENTS: fifa out on Saturday bc he’s flying to MI solo to help his in-laws move to another nursing home. Mentioned as a half jest, half complaint. But Winston said “you’re a good son-in-law” and that stuck with me so I’ll use it for the COT.
COT: Family can be a pain in the ass. But it is also arguably the most important thing we have. Celebrate family!
F3 The Capital 