Date: 2024-01-18
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Cannoli, Dungeon Master, Greenspan, Horshack, John Kluge, Mumford, Bluto FNGs: None
COUNT: 8
WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
10 windmills IC
6 WMH IC
THE THANG:
Corner 1:
10 burpees on Q
rifle carry to corner 2
Corner 2:
40 curls on Q
rifle carry to corner 3
Corner 3:
40 taint scrapers on Q
rifle carry to corner 4
Corner 4:
40 overhead press on Q
rifle carry to corner 1
Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
30, 20, 10 other exercises
MARY:
15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama
ANNOUNCEMENTS:
Buy Super Bowl squares!
Road clean up pushed to mid Feb
COT:
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