Date: 2025-03-27
AO: freestate
Q: Deagle
PAX: Winston, Bachelor, Pigeon, F3 Scabby, Hot Sauce
FNGs: None
COUNT: 6
WARMUP:
– SSH x 25 IC
– Hairy Rockets x15 IC
– Monkey Humpers x10 IC
– Shoulder Taps x 15 IC
– Plank Jacks x15 IC
– Mountain Climbers x10 IC
– Michael Phelps x 10 IC
– Imperial Walkers x 15 IC
– Cherry Pickers x 15 IC
– Windmills x 10 IC
THE THANG:
Each time the group runs to the cones and back. Exercises:
– Merkin (500)
– Curls (500)
– Windshield Wipers (435 each side)
– Squats (250)
– Dips (850)
– Flutters (500)
– Burpees (100)
MARY:
– X Factor
– Dying Cockroach
– Little Mermaid
– The Pinguin
– Reverse Crunches + Flutters
ANNOUNCEMENTS:
– Adopt a road is on 4.5
COT:
Tags: freestate, Winston, Bachelor, Pigeon, F3 Scabby, Hot Sauce
F3 The Capital 