AO: The Yard
Q: Miyagi ,
PAX: Skidz, Subway, Deadhead, Floaties (92/100), Yard dog. 90, Floppy, Frizzle, Miyagi, Moen (140/100), Quick Release (147/175), Big Roz, Saints (139/135)
FNGs: None
COUNT: 12
CONDITIONS: in the parking deck
Q: Miyagi ,
PAX: Skidz, Subway, Deadhead, Floaties (92/100), Yard dog. 90, Floppy, Frizzle, Miyagi, Moen (140/100), Quick Release (147/175), Big Roz, Saints (139/135)
FNGs: None
COUNT: 12
CONDITIONS: in the parking deck
WARMUP: LBAC’s, Pool Pissers, Windmills, Copperhead Squats, Sumo Squats
THE THANG: Before each round, Burpee broad jump approximately 30 yards, Bernie Sanders back to start, Monkey Humpers for the 6
Every Round is 90 seconds:
1. Crunchy Frogs
2. Heels to Heaven
3. Flutterkicks
4. Box Cutters
5. J.Lo’s
6. LBC’s
7. American Hammers
8. Big Boy Sit-ups
9. Mountain Climbers
10. Oblique Crunches (right)
11. Oblique Crunches (left)
12. Plank
MARY: 50 SSH’s in cadence
ANNOUNCEMENTS: F3 Christmas party on December 20th, Christmas Extravaganza, Operation Christmas Child shoeboxes, Spartan Race on March 14th, The Yard F3 shirt order
COT: brothers in need, prayers said and unsaid