Date: 2024-11-07
AO: freestate
Q: Cannoli
PAX: CashOnly, Pigeon, Andrew Churchill, Bachelor, Deagle, Dungeon Master, F3 Scabby, Mumford FNGs: None
COUNT: 9
WARM UP
SSH x 20 IC
Imperial Walkers x 12 IC
Plank Jacks x 10 IC
Mountain Climbers x 10 IC
Shoulder Taps c 10 IC
Michael Phelps x 10 IC
Windmills x 10 IC
Cherry Pickers x 10 IC
THE THANG
Mosey over to Steps to Insanity
4 groups/exercises, 3 rounds
1) Timer: Sprint to end, down one flight of stairs, 3 burpees, down one more flight of stairs to next station 2) Merkins
3) Freddy Mercuries
4) Wall sit
One suicide
Mosey back to base
MARY
American Hammer x 20 IC
Big Boy Sit-ups x 15 IC
Plank-O-Rama (straight up, one arm up, straight up, other arm up, low plank) x 10 IC Outlaws x 20 IC (10 each side)
Scissors x 10 IC
Flutters x 10 IC
Tags: freestate, CashOnly, Pigeon, Andrew Churchill, Bachelor, Deagle, Dungeon Master, F3 Scabby, Mumford
F3 The Capital 