Date: 2024-01-23
AO: freestate
Q: Dungeon Master
PAX: Bluto, Cannoli, CashOnly, FIFA (F3 The Capital), Horshack, John Kluge, Mumford FNGs: None
COUNT: 8
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Arm circles – 10 OMC forward, 10 OMC backward
Michael Phelps – 15 IC
Windmills x 10 IC
Cherry pickers x 15 IC
THE THANG:
Court – NO coupons
Round 1, 7x burpees
Round 2, 14x four count flutter kicks
Round 3, 21x kneeling push-ups (2nd set: merkins, 3rd set diamond plank, 4th set monkey humpers) Round 4, 28x squats
Round 5, 21x SSHs
Round 6, 14x LBCs
Rest count 20x, 25x, then 30x, Repeat Rounds 3x
>From foul line to foul line: 4 rounds
2x Lunge walks forward, mosey back to foul line
2x lunge backwards in place, mosey to other foul line
Mosey 3x court, karaoke on long sides
MARY:
X-factors x 15 IC
Lying leg raises x25 OMC
Side planks and regular Diam x 25 IC each
American Hammer x 15 IC
Reverse crunches x 20 IC
Scissors x 10 IC
ANNOUNCEMENTS:
2/25 4th Thursday at Irish Inn
COT:
Friedreich’s Ataxia awareness, Friedreich’s Ataxia Research Alliance – Home (curefa.org)
F3 The Capital 