WARMUP:
– Windmill
– Side straddle hop
– Cherri picker
THE THANG:
1. DORA – Almost
1. 40 Burpees
2. 60 Merkins
3. 80 Squats
4. 100 LBCs
5. 120 Side Straddle Hop
1. 3 pain station – 5, 10, 15, 10 reps
1. Station 1
1. Mountain Climbers
2. Squat Jumps
3. Flutter Kits
1. Station 2
1. Side Straddle Hop
2. Donkey Kicks
3. Penguine
1. Station 3
1. Merkins
2. Plank Jacks
3. Should Taps
1. We explained the core principles and Mission of F3 during the workout
MARY:
ANNOUNCEMENTS:
– Break the Dam Jan 31st
– 8 Blocker
COT: