DATE: 2023-04-20
AO: Freestate
Q: Deagle
PAX: Butter, FIFA, Wildcat, CashOnly
FNGs: None
COUNT: 5
Warm Up
• SSH x25 IC Carolina Dry Docks X15 IC
• Imperial Walkers x15 IC Shoulder Taps x15 IC
• Merkins x15 IC Plankjacks x10 IC
• Moroccan Club x15 IC Michael Phelps x10 IC
• Windmills x15 IC Cherry Pickers x 15 IC
The Thang:
• Main Field, 10 stations (5 each side), 60/20 seconds round, bear crawl or lunge walk to next station o Curls
o Squat
o Bench Press
o High knees
o Dips
o Rocky Balboa
o Upside Row
o LBCs
o Overhead Press
o Plank
• 5-4-3-2-1 Jacob’s Ladder
• Round 2 (40/20 seconds round)
• Mary:
o Reverse Crunches x10 IC
o The 100s
o BBS x 15 on Q
o Dying Cockroach x 15
o Rosalita x15 IC + 10 flutters
ANNOUNCEMENTS:
Thirsty Thursday is next week
Dad’s camp is coming up…
COT:
F3 The Capital 