04.18.22
AO: SCROOGE
CONDITIONS: 54F, 100% RAIN
THE PAX: BELDING (RESPECT), BIG WORM, SWAMP FOX, WEB, PAYCHECK (QIC)
THE WARMUP:
- SIDE STRADDLE HOPS, IN CADENCE X 20
- OVERHEAD CLAPS X 10
- HIGH KNEES, IN CADENCE X 10
- BONNIE BLAIRS X 20
- CALVE RAISES X 10, X10
3 ROUNDS
- JUMP SQUATS X 10
- STEP UPS X 20 (SINGLE COUNT)
- PRISONER SQUATS X 10 (BENCH OR LOWER)
- EXPLOSIVE MERKINS (TABLE TO STANDING) X 20; X15; X10
- DIPS X 20
- SPLIT GRIP PULLUPS X 5, X 5
- HANGING LEG RAISES X 10
3 ROUNDS
- V UPS X 10
- FREDDIE MERCURIES X 20; 15; 10
- HEELS TO HEAVEN X 10
ROUND ROBIN:
-
- BELDING: FREDDIE MERCURIES X 20
- BIG WORM: THE BURPEE X 20
- SWAMP FOX: EXPLOSIVE MERKINS X 20
- WEBB: THE GRAVITY STRETCH X 30 (SECONDS)
COOL DOWN /BURNER COMBO
- HIGH KNEES X 20
- SIDE STRADDLE HOPS X 20 IN
- VICTORY LAP, DA HOPPA’S YARD
COT
BOM, PRAYER
PLEDGE
ANNOUNCEMENTS:
- WARPATH IS WEDNESDAY.
- A 2.0 WORKOUT IS THIS SATURDAY AT SOUTHPAW AKA SFHS. 7-8AM
- THE EASTER EGG HUNT IS RESCHEDULED FOR 3PM THIS SATURDAY AT RUMBLE
- THE FOX IS ON APRIL 30. SIGN UP! -> LINK-> http://f3hartsville.com/f3-hartsville-presents-6th-edition-fox-csaup/
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