DATE: 2023-01-25
AO: Farm
Q: Faceplant
PAX: Matthew – Running Man, Infinity
FNGs: None
COUNT: 3
WARMUP: 25 SSH, 25 MC, 10MP, Arm Circles, 5 Slow Burpees, Down Dog, Beet Pickers Run around fields
THE THANG:
20 tic to. Burpees —- divide in half and alternate who does a burpee Dora – teams
100 merkins
Run from side of field to far goal postand back
Hold high plan until pack finishes
20 tic toc burpees
100 brake dancers
Partner does lung walks 1/4 of the side of the field and back
20 tic toc burpees
300 LBCs
Partner does karaoke across side of field and back
20 tic toc burpees
Bear crawl from side of field to near goal post and crab walk back
MARY:
25 flutter kicks
12 Nolan Ryans on each side
25 Freddy Mercurys
50 LBCs
Brief stretch
ANNOUNCEMENTS:
COT: there is no triumph without struggle
F3 The Capital 