Date: 2023-11-25
AO: freestate
Q: Mumford
PAX: Baguette, Horshack, John Kluge, Pigeon, Winston, Cannoli, Deagle, Birdman, Mumford, Iron Dome FNGs: None
COUNT: 10
WARMUP: Motiv8or
Standing side crunches cadencex20
Mtn climb cadencex20
Disco cadencex15
Mosey, high knees on long sides
Mosey, ass kickers on long sides
Cherry pickers cadencex15
THE THANG:
Vegas to the core
Teams of thee. Each team trying to roll every combination of two dice. Keep going until any team competes every available roll. Infinite repeats. 2. Sprint to school front door and mosey back
3. 30 single-count LBCs
4. 4 single-count no surrenders
5. 15 bent over rows w coupon
6. 16 single-count standing side crunches
7. 17-cadence low plank
8. 18-cadence Bonnie Blairs
9. 19 diamond merkins
10. 10 burpees
11. 20 big boy sit-ups
11. Lap the court rifle carrying coupon
Mosey to stairs of insanity and back then repeat above without doing repeat roll exercises
MARY:
Penguin cadencex20
Leg lift Rosalita cadencex20
Outlaws cadencex10 other direction x10
Flutters cadencex20
Reverse crunchesx20
Low plank cadencex30
ANNOUNCEMENTS:
COT:
F3 The Capital 