AO: Thunder
Q: Huffy
PAX: Huffy, SweetTart, Bucket Truck, Phlegm, Spot, Insanity, Costanza, Adrian, Betamax, SmokeScreen, Escrow, Oscar
FNGs: None
COUNT: 12
Q: Huffy
PAX: Huffy, SweetTart, Bucket Truck, Phlegm, Spot, Insanity, Costanza, Adrian, Betamax, SmokeScreen, Escrow, Oscar
FNGs: None
COUNT: 12
Cardina’s VQ – 1-11-2023
WARMUP:
15- Side Straddles Hops
10- Tempo Merkins
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward & Back
10- Raise the Roof
20 Sec. Samson Hold
10- Through The Tunnel
10- Imperial Walker
15- Side Straddles Hops
10- Tempo Merkins
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward & Back
10- Raise the Roof
20 Sec. Samson Hold
10- Through The Tunnel
10- Imperial Walker
THE THANG:
“Card’s Run and Repeat”
5- Burpees – Moment of Silence Burpee Counter 10
Big Boys
Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the sign and repeat
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees Burpee Counter 100
Run to the sign and repeat
MARY:
15 LBC
15 Flutter Kicks
20 Freddie Mercury
10 Iron Somethings
11 Russian Twists
10 Diamond Merkins
10 Merkins
ANNOUNCEMENTS:
Dawn Strike Handoff This Saturday
March 11th F3 Charleston Anniversary
COT:
10 Merkins – 120 Total for Cardinal