AO: the_castle
Q: Turncoat
PAX: High Stick, Buc-ee, Wham, Dog-Faced Gremlin, Kamikaze, Wannabe, TOY, Katniss, Fergie
FNGs: None
COUNT: 10
WARMUP:
Side straddle hop
Through the tunnel
LBCs
Downward dog and calf stretch
Back stretch
Frankensteins
THE THANG:
3 x 6 min sessions with 45 seconds on and 15 seconds off.
Q: Turncoat
PAX: High Stick, Buc-ee, Wham, Dog-Faced Gremlin, Kamikaze, Wannabe, TOY, Katniss, Fergie
FNGs: None
COUNT: 10
WARMUP:
Side straddle hop
Through the tunnel
LBCs
Downward dog and calf stretch
Back stretch
Frankensteins
THE THANG:
3 x 6 min sessions with 45 seconds on and 15 seconds off.
Legs
1. High knees
2. Mountain climbers on steroids
3. Block Squats
4. Reverse Lunges
5. Speed skaters
6. Toe taps
Core
1. Freddie mercuries
2. Floyd mayweathers
3. Flutters
4. Salute Plank
5. Iron crosses
6. Bear crawl in a circle
Upper
1. Curls
2. Overhead presses
3. Tricep extensions
4. Chest presses
5. Lawn mower pulls x 2
Mosey to the guard shack x 2
Wave of merkins at the guard shack
V ups at the guard shack
MARY:
ANNOUNCEMENTS:
F3 Dads at Emily Douglas park
COT:
Prayers for the Denemark and Walker families