Date: 2024-12-17
AO: freestate
Q: Horshack
PAX: Bluto, Deagle, Mark Michael, Pigeon, Dungeon Master, Cannoli, Redemption FNGs: 1 Redemption
COUNT: 8
Warm Up:
• SSH x 25 IC
• Arm Circles x 10 each way IC
• Downward Dog walk outs into Cobra x 5 IC
• 2 Laps w/ Karaoke
• Michael Phelps x 15 IC
• Windmills x 15 IC
• Harry Rockettes x 15 IC
• Cherry Pickers x 15 IC
The Thang:
• Partner up for Dora.
• One partner runs a lap. Hold plank until all partner pairs finish
o Burpees 50
o Bonnie Blairs IC 75
o Merkins 100
• Switch to half court bear crawls instead of running
o Squats 125
o LBCs 200
o Seal Claps 350
Mary
• Big Boi Sit Ups x 20 OYO
• Leg Lift Rosalitas x 20 IC
• Scissors x 20 IC
• Plank-o-rama 10-10-10-10-10
Announcements: Thirsty 3rd – 6:30p at Irish Inn. White elephant – keep it under $20
COT:
• Everyone knows when it comes to gifts / experiences beat stuff
• Kids love to design one on one experiences with their dad
• Create an adventure together, be unreasonable with your time, try something new, a challenge where success is uncertain … but the experience is more fun that way.
Tags: freestate, Bluto, Deagle, Mark Michael, Pigeon, Dungeon Master, Cannoli, Redemption
F3 The Capital 