- QIC: Spider-Man
- When: 2023-01-04
- Pax: Bo Wiseman (Saw Dust), Clickbait, Cousin Eddie, darkhelmet, Friend Zone, Headspin, Kaiser, Mark Twain, Party On, Portal, Ruby Slippers, Shield, Spider-Man
- Posted In: Ring of Fire
WARMUP:
– Mosey around the parking lot
– 40 SSH
– Plank for a message (had to be there to hear it)
THE THANG:
At the pull up bars – Dora
– Each partner pair gets a coupon and a pull-up bar station
– 100 Derkins (feet on the coupon)
– 200 Bentover Rows
– 300 Curls
– While Partner A is doing Dora work, Partner B runs down the hill to the stop sign and Nur back. Perform 3 pull-ups before starting the Dora work. Continue switching until all reps are completed
Mosey to the football field
Cross the football field width wise down the yard lines. 5 burpees at each sideline
– [ ] Partner carry 10 & 20
– [ ] Bear crawl 30
– [ ] Crawl Bear 40
MARY:
– 10 American Hammers
– 10 Flutters
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css