- QIC: CakeBoss
- When: 2023-11-09
- Pax: Barry Manilow, Bass-o-matic, Bitcoin, Cakeboss, Cohiba, Cyclops, decibelf3, Half Shell, JWOW, Slow Jams, SouptoNuts, Trucker, Uncle Sam, Undertaker, Warning Track
- Posted In: the coachs box
WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups
THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill
Get the idea
4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css