Date: 2023-11-01
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
4x 50yd mosey to 50 yd sprint – 10 merkins
2x 20 yd typewriter – side bear crawl 20yds (every 5yds do merkin)
4x – 30 second wall stand then 10 jump squats
4x 50yd mosey to 50 yd sprint – 10 merkins
Pyramid sets of 10, 15, 20, 15 & 10 of
Thruster, curls & abs
MARY:
ANNOUNCEMENTS: check the feed!!
COT:tim Tebow interview said that whenever something bad happens in life, he immediately serves. It helps him focus on someone else and keep his problem in perspective
F3 The Capital 