- QIC: CakeBoss
- When: 2023-10-24
- Pax: Barkley, Bass-o-matic, Bonsai, Cakeboss, Crystal Lake, Escargot, Joe Lyons (F3 Long Duck), Lighthouse, NakedAndAfraid, Rebel, Rebound, Undertaker, Wooden Leg
- Posted In: colosseum
WARMUP:
Mosey with stops for
⚾️Toy Soldiers
⚾️Low Slow Squat
⚾️Hill Billy Walkers
⚾️CDDs
⚾️Dips
⚾️Irkins
⚾️StepUps
⚾️partner LBCs, Big Boys, Freddy’s while partner runs out and back
THE THANG:
7 rounds of 8 exercises 10 reps each with lap around track
Jump squats
Merkins
Leg lifts
CDDs
Sumo Squats
Flutters
Donkey Kicks
Burpees
Take a lap
MARY:
Jailbreak back to COT
ANNOUNCEMENTS:
D2D events – check out newsletter
COT:
Prayers for recovery, woman assaulted, new jobs,
Reach out to relationships in your life and let people know you love them
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css