AO: the_castle
Q: Wham
PAX: Billy Bob, Buc-ee, Burgundy, Fergie, High Stick, Kamikaze, Katniss, Special K, TOY, Turnpike, Wannabe, Wham, Dog-Faced Gremlin
FNGs: None
COUNT: 13
WARMUP:
12 SSH
12 Imperial Walkers
12 Calf raises
12LBACF
12 LBACB
12 raise the roof
Burtterfly stretch
THE THANG:
Grab brings and run to the first street
5 hand release merkins
10 cross over squats
10 chaser LBC
Rinse and repeat at every street until we end up at the PC triangle
10 wide arm merkins
Indian run
10 jump squats
Indian run
10 iron crosses
Rinse and repeat
Head back to COT while stopping at the majority of the streets.
5 shoulder tap merkins
10 wide leg squats
10 Ray Charles
MARY:
ANNOUNCEMENTS:
F3 workout with Oliver Gospel Mission on Saturdays
COT:
Q: Wham
PAX: Billy Bob, Buc-ee, Burgundy, Fergie, High Stick, Kamikaze, Katniss, Special K, TOY, Turnpike, Wannabe, Wham, Dog-Faced Gremlin
FNGs: None
COUNT: 13
WARMUP:
12 SSH
12 Imperial Walkers
12 Calf raises
12LBACF
12 LBACB
12 raise the roof
Burtterfly stretch
THE THANG:
Grab brings and run to the first street
5 hand release merkins
10 cross over squats
10 chaser LBC
Rinse and repeat at every street until we end up at the PC triangle
10 wide arm merkins
Indian run
10 jump squats
Indian run
10 iron crosses
Rinse and repeat
Head back to COT while stopping at the majority of the streets.
5 shoulder tap merkins
10 wide leg squats
10 Ray Charles
MARY:
ANNOUNCEMENTS:
F3 workout with Oliver Gospel Mission on Saturdays
COT: