Date: 2023-10-24
AO: freestate
Q: John Kluge
PAX: CashOnly, Horshack, Winston, FIFA, Deagle, Mark Michael, Cannoli, Bluto, Iron Dome, Lefty FNGs: None
COUNT: 11
Warm up
SSH
Shoulder Taps
Willie Mays Hayes
Cherry Pickers
The Thang
Bear crawl diamonds
Divide into four groups at each corner of a diamond. Do on the count of up 20 overhead press
Bear crawl to next base in the diamond
20 curls
Bear crawl to next base
20 bent over rows
Bread crawl to next base
20 squats
Bear crawl back home.
Repeat three more rounds of 15, 10, and five reps of the same exercise
One round of bear crawl diamond with
20 burpees
20 flutter kicks in cadence
20 mercans
20 squats
Mary
20 LBC
20 Little Mermaids each way
20 reverse crunches in cadence
20 hello Dollys in cadence
Plankorama
Announcements:
The GRUNT – Nov 11th at The Mall (0645 arrive – 0900 completion)
F3 The Capital 