August 12, 2020

7 the perfect number (July 2)

THE SCENE:
Yes

F3 WELCOME & DISCLAIMER

Done
WARM-O-RAMA:
Yes- it had Chinooks

THA-THANG:

Had signs set up 10 yards apart and had to do the exercise at each sign then rinse and repeat.  (Ex. 7 burpees, run to next sign do 14 merkins, then run to next and do 21 Bonnie Blairs, etc.  When you finish the last exercise run to beginning and do same exercises again. Once you finished with twice do Al Gore until all in.  2nd round was the second exercise on the list (had to carry your CMU with you for these)

7

 Burpees

 Blockees

 Double Merkin Burpees

14 

Merkins

 Tricep Extensions

 Diamond Merkins

21

Bonnie Blair-Jump Lunge

Squat w/ Cusak Coupon

Apolo Ohno- Speed Skate

28

American Hammer

LBC w/ CMU

Box Cutters

35

Shoulder Taps

Curls

Blades of Steel

42

Calf Raises 

Squats

Hillbilly Walkers

49

Flutter Kick

Heavy Freddies

Hello Dolly

MARY:

COUNT-OFF & NAME-O-RAMA:
11 PAX not FNG’s

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Do back Blasts right away. Don’t get upset with Mudpants

ANNOUNCEMENTS:

QIC:
Paper Trail
Workout Date:
07-02-2020