AO: ISLANDS
QiC: Sparky
Date: 02/09/2023
Title: F3 Cardinal BEATDOWN!!
Number of HIMs: 12
CPAP, Flea, Gilmore, Ichiro, Joanna, Lady Chablis, No Fault Found, Puff, Rapinoe, Splinter, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15 SSH
10 Tempo
10 Flutter Kicks (Hard Way)
10 LBAC Forward & Reverse
Michael Phelps
10 Hallelujahs
10 Knoxville Cherry Pickers
10 Willie Mayes Hayes
Samson Hold- Until Grumbling
Tha Thang:
Round 1 × 2
5 Burpees
5 Big Boys
5 Heels to Heaven
Run across the parking lot and back.
Round 2 × 2
10 Burpees
10 LBCs
10 Mountain Climbers
Run down and back.
Round 3 × 2
15 Burpees
15 Air Squats
15 Freddy Mercurys
Run Down and Back
If Time Allows:
Bonus Rounds
Round 4
20 Burpees
20 Merkins
20 Flutter Kicks (Hard Way)
Run Down and Back
Round 5
30 Burpees
30 Sec Plank
30 Hello Dollys
Run down and back
COT:
20 Hello Dollys
15 J LOs 15 each side
Last Two Minutes a moment of silence while in a plank.
Announcements:
Push ups for Pancakes for Islands AO 1yr Anniversary .
I have a St. Patrick's Day print for shirts being approved by F3Gear. I hope to hear back from them in a few days.
Prayed for Cardinals family and F3 Knoxville.