DATE: 2023-01-20
AO: Farm
Q: Sparky
PAX: Infinity, Faceplant, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, imperial walkers, arm circles, michael Phelps, beet pickers, WMH, short mozy
THE THANG:
25 Mercans
25 Planks
Repeat 2x to get to 50 total each set
Sumo Squats
Shoulder press
Monkey humpers
Speed skaters
Jump squats
Glute bridge single leg
Good mornings
Mary
LBCs
Reverse crunch
Rosalitas
Nolan Ryans
COT
“There is no cross to bear that Christ has not already born for us, and he does not bear with us. “ Saint John Paul the Great
Bonus COT- reach out to an old friend today. Don’t let life get in the way of a connection
F3 The Capital 