Yogi’s House of Cards

Weather: 52 degrees and cloudy

Pax: Booger, Dunkin, Spirit Fingers, Monkey, CDC, Yo – Gi (QIC)

Warm up
***Mosey to the side of the school
LACs fwd x10
LACs reverse x10
SSH x10
Low Slow squats x10
IW x10
Mountain Climbers x10
Plank Jacks x10
The thang:
****Mosey to the rear of the school
Rd1
Parking lot Suicides
Rd2
Suicides with squats at each line increments of +1 up to 10
Rd3
Suicides with merkins at each line increments of +1 up to 10
Rd1
Using the brick platforms
Box jump burpees x10
Dips x10
Sprint to the end of the walk way and back to the brick platforms
Rd2
Using the brick platforms
Box jump burpees x10
Dips x10
Sprint to the end of the walk way 1 burpee and sprint back to the brick platforms
Rd3
Using the brick platforms
Box jump burpees x5
Dips x5
Starting at the beginning of the walk way plank to wait on 1 other PAX to finish
Once the next PAX arrives sprint against each other to the end of the walk way and back…loser does 5 burpees winner does 1 burpee
***Mosey to the front of the school to pick up official F3 cards
Circle up and each PAX plucks a card and takes a turn calling out the exercise on the card
****Mosey to the hill
Each PAX plucks a card all PAX mosey to the bottom of the hill and performs the exercise on the card and then Mosey to the top of the hill…rinse and repeat x6
The cards pulled were…
200m sprint
100m lunges
Derkins
Flutters
Prayers for Swans Dad and CDCs father-in-law
Announcements: Xmas party Dec 15th @ 05:30
BOM led by Yogi

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