theaerie Run Rudolph Run!!!

Date: 2024-12-13
AO: theaerie
Q: Lonestar
PAX: Trifecta, Ultimate
FNGs: 1 Ultimate
COUNT: 3
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below 1 exercise from A. B. & C

A. Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

B. Jump squats
Thruster
Lunges across field and back

C. Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT:
Dwell on the positive

Tags: theaerie, Trifecta, Ultimate