DATE: 2023-04-19
AO: Aerie
Q: Lonestar
PAX: Rocketman, Passport
FNGs: None
COUNT: 3
WARMUP: mosey, side straddle hops, Michael Phelps, picking cherries, Frankenstein’s, high knees, butt kickers
THE THANG: 1. “Nice to meet ya” – 5 jump squats & burpee for length of song. Completed 11 2. 50yd mosey/50 yd sprint x4
3. “As it was” 10 yd murder bunnies then 10 merkins for length of song. Completed 6 4. Suitcase carry coupon to wall, 30 sec hand stand, 10 curls. 2 sets 5. “Stay” broad jump 10 yrs then crab walk back. Length of song (6 reps)
MARY: 4 sets of donkey kicks 10 each. 10 big boy, 10 American Hammer
ANNOUNCEMENTS: 2.0 3rd Saturday of month. Monday Murphs every Monday morning BRMS
COT: Heb 10:25. not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.
F3 The Capital 