Toby’s One-Year F3 Anniversary Memorial

AO: StingRay (Thursday Thunder)

Date: 14 May 2020

PAX (23): Pledge, EOM, Picasso, Shakespeare, Bogey, Etch-a-Sketch, Kix, 10 Count, Knuckle Puck, Spin Doctor, LETC, Sparky, P-doc, GTA, Geiger, OP, Beauty, Ball Bearing, Seahorse, Sooner, Hushpuppy, ArmorAll, WaterBoy.

QICs: WaterBoy (OG Q), 10 Count, Geiger

Warm-a-rama (IC): 30x SSH, 15x Gravel Pickers, 20x Mountain Climbers

The Thang: 5 Rounds of exercises, ran with coupons around parking lot between each one.

Round 1: 20x Chest Presses, 20x Lunge-Squats, 20x American Hammers, 20x Hammer Curls (ea. arm if using dumbbell)

Round 2: 20x Squat-presses, 30x Lawn Mowers (15x ea. side), 20x Regular curls, 15x Turkish Get-ups

Round 3: 20x Bent-over tricep extensions, 20x Shoulder side raises (ea. side), 30x LBC’s, 20x Over-head shoulder presses

Round 4: 20x Front-shoulder raises, 30x Calf-raises, 20x Low n’ Slow Deep Squats, 20x Coupon Swings

Round 5: 20x Weighted Bicycles, 30x Oblique Crunches (15 ea. side), 20x Good Mornings (straight-leg), 20x Weighted Toe-Touch Crunches, 10x Weighted Burpees (lifting coupon overhead)

SMACK TALK!

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