Date: 2024-04-18
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Bachelor, Dungeon Master, Horshack, Pigeon, Cannoli
FNGs: None
COUNT: 6
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 imperial Walker squats IC
10 back lunge skip ups IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays
THE THANG:
Session 1 blockie suicides
Line up with coupon on bball court, 5 blockies, run with coupon to half, leave coupon, run back to start, run to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x
Long mosey
Session 2
Blockie bear crawls
Line up, 5 blockies, bear crawl to half, crawl bear back, run coupon all the way to end, 5 blockies, bear crawl to half, crawl bear back, grab coupon, run back to start
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x
Long mosey
Repeat Session 1
Long mosey
Repeat Session 2
MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC
ANNOUNCEMENTS:
– thirsty 3rd is now thirsty fourth
– Road clean up scheduled for April 27 now – a week early bc of my au pair who needs to complete some service hours for a class – Use slack to sign up for your Q’s
– Post your beatdowns on slack – there is actually a reason – the tally of those posts worldwide is how they know the number of daily workouts happening
COT:
Tags: freestate, Bachelor, Dungeon Master, Horshack, Pigeon, Cannoli
F3 The Capital 