F3 Works

Date:01/11/19

QIC: Sooner

AO: Stingray

# of PAX: 30

Knucklepuck 

Heisenberg

Venus

Trump

Pledge

Offering Plate

LETC

Spin Doctor 

Dino

OTC

Wapner

10-Count

Baby Back

Ball bearing

Etchasketch

Magnito

Parachute pants

Fresh Prince

All about that bass

Bob the Builder

Sparky

EOM

Footy

Tom Sawyer

Shakedown

Shines

Icebox

Snail mail

8-penny

“Friday FunDay.”

Warmorama

-SSH x50 IC

-goodball x30 IC

-warrior push-ups 

The Thang:

Partner up and mosey to the pull-up bars

All OYO in whatever order:

-20 partner merkins

-20 partner wide grip merkins

-20 partner closegrip merkins

-10 pull-ups

-10 chin-ups

-10 wide grip pull-ups

-20 dips

-20 burpees

-partners run opposite directions around the pond and do 20 footsies when they meet up, finish going around pond

-mary 

Partner Merkin contest

Partner pull-ups AMRAP

Mosey to the flag

-25 jump squats OYO

-25 switch lunges OYO

-12 Bobby Hurley’s with a twist OYO Flapjack

-25 HokeyPokeys

Dino led us in some beautiful Protractor.

COT:

FNG Fresh Prince

F3 works.

Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s