Date: 2024-04-27
AO: freestate
Q: Mumford
PAX: Andrew Churchill, Bluto, Deagle, Cannoli, Mark Michael, John Kluge, Wildcat, Dungeon Master, FIFA (F3 The Capital), Leonardo, Birdman FNGs: None
COUNT: 12
WARMUP: high knees x20
Prison hard burpees x10
SSH x20
Imperial walkers x20
THE THANG: four rounds to increasingly involved kickboxing combos (jab, cross, jaw hook, rib hook, uppercut, knee, cross knee, front kick, cross kick, back kick, Daniel-san) led by Q, class-style. Approx 30 seconds for repeating each combo. Two lap mosey after each round.
After completing four rounds, repeat second and third rounds after MARY: Portuguese hammerx15
Leg lift rosalita x15
Little mermaid x10 per side
Stretches
ANNOUNCEMENTS: bow to your sensei!
COT:
Tags: freestate, Andrew Churchill, Bluto, Deagle, Cannoli, Mark Michael, John Kluge, Wildcat, Dungeon Master, FIFA (F3 The Capital), Leonardo, Birdman
F3 The Capital 