Date: 2024-01-11
AO: freestate
Q: Deagle
PAX: Winston, Horshack, Cannoli, CashOnly, Mumford, Iron Dome FNGs: None
COUNT: 7
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Merkins x 10 on Q
• Plank Jacks x 10 IC
• Mountain Climbers x10 IC
• Michael Phelps x 10 IC
• 2 laps around the blacktop, karaoke on the sides
• Frankenstein x 15 OYO
• Hairy Rockets x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
THE THANG:
The Supervisor, running the exercises (Little wiggle room for numbers) • Curls (400)
• Dips (400)
• Overhead Press (350)
• Windshield Wipers (400 each side)
• Incline Merkins (600)
• Step Overs (600)
Burpee-a-side
MARY:
• Reverse Crunches x 15 IC
• Box Cutters x 10 IC each side
• Dolly x 15 IC
• The Pinguin x15 IC
• Dying Cockroach x 15 IC
• LBCs x20 IC
ANNOUNCEMENTS:
Super Bowl is coming…
Saturday is run workout
COT:
Winston shared about his uncle who passed away, and the importance of spending time with your loved ones, before it is too late…
F3 The Capital 