Q: Runt
PAX: Coin Flip, Fenway, Ruby, Two Gloves, Baby Seal
FNGs: None
COUNT: 6
WARMUP: side straddle hops, through the tunnel, hillbillies, little baby arm circles
Burpee Buy in: 10 burpess. Increase merkin by one after each burpee
THANG 1: Tabata 45 sec on 15 sec off
Kettle bell swimg/half tuck
Merkin toe tap with brick
L/R single leg V up followed by 2 leg v up
Jump tuck burpee
Buy in: sprint the lot and back
THANG 2:
Spider man hydrolics
WW2 sit ups
Jump squats
Burpee broad jump with crawl bear
Buy in: one minute hollow body hold
THANG 3:
Gorilla shuffle
Bonnie blairs
Fiddler crab merkin
Im a star burpee
THANG 4:
Colt 45s
Iron mike/mountain climbers combo
Bolt 45:
Clerkin Burpees
ANNOUNCEMENTS:
F3 Cola events to be posted
COT: For we are his workmanship. Created in Christ Jesus for good works. Ephesians 2:10
You are Gods masterpiece because of your unique spirit, personality, and gifts that have been uniquely wired in you.
He has prepared good things for you to step into-meaningful relationships and impactful work.