New Year Rocks

  • Workout Date - 01/03/2020
  • Q In Charge - Spackler
  • The PAX - Double Windsor, Amoeba, FNG-Deflate, Percy, Soda
  • AO - Dog Pound

Disclaimer and F3 components given

Warm Up
SSH x 30 IC
Reach Throughs x 20 IC
MC x 20 IC and hold
Merkins x 10 IC and hold
Alternating Shoulder Touches x 20 IC

The Thang. Go grab a big rock.
Partner up for a rock Dora. Partner 1 does exercise while Partner 2 runs to end of lot and back.
100 overhead press
200 goblet squats
300 curls.

Now we need to get all the way across the lot. Lunge walk with rock overhead half way and stop to do 13 Merkins OYO. Go rest of way and do another 13 Merkins. 13 since my daughter just had a birthday and turned into a teenager!

Now to get back. Introduce rock sliders. Basically bearl crawl and push the rock. Stop half way and do 13 Squats. Go the rest and do another 12 squats.

Flutter kicks with rock over chest x 20 IC
Heals to Heaven x 20 IC
American Hammer x 20 IC

Finish with some Monkey Humpers x 20 IC for the FNG!

COT
Spackler traveling
Our Country
Welcome FNG Deflate

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