Date: 2023-11-03
AO: freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, Butter, Cannoli, Dungeon Master, FIFA, Mumford, Pluto, IronDome FNGs: None
COUNT: 11
WARMUP:
• SSH x 25 IC
• Swingbillies X15 IC
• Shoulder Taps X15 IC
• Plank Jacks X15 IC
• Monkey Humpers x15 IC
• Hairy Rockets x15 IC
• The Chinook x 20 IC each side
• Cherry Pickers x 15 IC
• Windmills x 15 IC
Mosey to the stairs of insanity.
THE THANG:
• 2 rounds of the following (one group is running as pacers) o Up: Plank/LBCs
o Middle: Dips/Merkins
o Down: Squats/Rocky Balboa
• Suicide in the parking lot
• Mosey on our way back to the blacktop.
MARY:
• Reverse Crunches x 15 IC
• Leg Lift Rosalitas x 15 IC
• Travoltas x15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Scissors X10 + 10 Freddie Mercury + 10 flutters IC
ANNOUNCEMENTS:
Upcoming Saturday is adopt a road
COT:
F3 The Capital 