December 19, 2019

Two Bros Being Dudes

THE SCENE:

Then OJ showed up…

F3 WELCOME & DISCLAIMER

We knew the drill so short and sweet.

WARM-O-RAMA:
Big ole arm circles x10IC then reverse

SSH x20IC

Squats x10IC

Daisy Pickers x10IC

THA-THANG:
SB’s umpteenth installment of Aiken Legs, ABSolution, 11’s.

Started off with 50 alternating Offset Merkins using CMUs followed by a  300 yard mosey to the covered pavilion for some Aiken Legs.

Aiken Legs
– 20 Box Jumps OYO
– 20 Tempo Squats IC
– 20 luges IC (2=1)
– 20 Smurfjacks IC (AKA Little Man in the Woods for some reason 🙄)

Mosey to the tennis court for some ABSolution!

Absolution x5IC (<- Click that link ryte thar if U don’t know.)
Mosey around the lot incorporating front mosey, side shuffle, and beck pedal.
👆 Repeat all that noise for a total of 20 reps and 4 laps.

Mosey back over to startex for 11s using Burpees and CMU Squat Thrusts.

MARY:
Flutter Kicks x15IC

Hello Dolly x15IC

COUNT-OFF & NAME-O-RAMA:
2 PAX: Oranje Julius, Soulja Boy

 

CIRCLE OF TRUST/BOM:

“If” by Rudyard Kippling

MOLESKIN:
You were missed this morning, Gemini.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

QIC:
Soulja Boy
Workout Date:
03-19-2017