Date: 2025-02-10
AO: hamilton
Q: Booking
PAX: Flat Tire, Legacy, bogey, Goldfish, Hobbyhorse, Jag, Popeye, Fitz-Hume FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hill Billy, Windmill, Michael Phelps, Cherry Pickers, Willy May Hayes, Down Dog, Worlds Greatest Stretch, Cobra Kai THE THANG: starting in goal line
10 OH Press—- backwards run to opposite goal line 10 burpees run back 20 curls—backwards run— 20 merkins— run back
30 chest press- backwards run- 30 lunges— run back
40 coupon leg lifts—- backwards run — 40 SSH in cadence- run back 30 low rows— backwards run — 30 big boys—run back
20 coupon squats— backwards run— 20 shoulder taps I/c— run back 10 atlas shrugs— backwards run— 10 never surrenders— run back
40 leg lifts over coupon
Mosey to basketball court for 3 rounds of suicides followed by mountain climbers, shoulder taps, flutter kicks, Freddy mercuries
40 toe taps on coupon
MARY: LBC, penguin crunches, toy soldiers, dirty dog, donkey kicks ANNOUNCEMENTS: arc will be fun!!!
COT: we have 2 ears and one mouth so we can listen twice as much as we talk!
Tags: hamilton, Flat Tire, Legacy, bogey, Goldfish, Hobbyhorse, Jag, Popeye, Fitz-Hume
F3 The Capital 