Date: 2025-02-06
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Pigeon, Cannoli
FNGs: None
COUNT: 5
WARMUP:
– Side Straddle Hop (SSH) x 25 IC
– Swingbillies x15 IC
– Shoulder Taps x10 IC
– Plank-Jacks x10 IC
– Mountain Climbers x 10 IC
– Michael Phelps x10 IC
– Hairy Rockets x15 IC
– Frankenstein x 10 each direction
– Cherry Pickers x 15 IC
– Windmills x 10 IC
– Stretching
THE THANG:
Dora and Diego going up and down the escalators
Pair up, one does the following while other runs to the end of the parking lot and back: 1. Merkins x 75
2. Bicep Curls x 75
3. Overhead Presses x 75
4. Bend over Rows x 75
5. Squats x 75
Second round with 50 reps
MARY:
– Reverse Crunches
– Dolly
– The pinguins
– X Factor
– Flutters
– Plank-o-Rama
ANNOUNCEMENTS:
– SuperBowl at Cannoli’s
COT:
Tags: freestate, Horshack, Winston, Pigeon, Cannoli
F3 The Capital 