THE SCENE: cold, but dry
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
10 ea:
Merkins
Ssh
Bbs
Superman
Flutter kicks
LBC
Baby arm circles (both ways)
R & R
THA-THANG:
Mosey to the coupon pile at Nicholas Cage’s temple. Pick your coupon wisely!
Go to hill between the church and masonic temple
20 curls at bottom
Over head carry to top of the hill
20 coupon squats
Drop coupon
Run back to the bottom of the hill
20 merkins
Run to the top of the hill
20 ssh
Over head carry to the bottom of the hill
R and R
Mosey to the parking lot on Hotel
CMU Circut:
25 KB swings
20 OH press
15 squat press
10 curl & tricep ext
5 block burpee press
25 bbs
R and R (total three rounds)
MARY:
hold plank in front of CMU for no particular count.
move hands on top of CMU and perform 2 merkins
move back to ground, then to elbows, back to standard plan, to CMU and perform 2 merkins.
R and R
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
King, Queen , Jester
MOLESKIN:
ANNOUNCEMENTS:
Q 101 Saturday at Asylum