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:

1. WARPATH IS WEDNESDAY.
2. A 2.0 WORKOUT IS THIS SATURDAY AT SOUTHPAW AKA SFHS. 7-8AM
3. THE EASTER EGG HUNT IS RESCHEDULED FOR 3PM THIS SATURDAY AT RUMBLE
4. THE FOX IS ON APRIL 30. SIGN UP! -> LINK-> http://f3hartsville.com/f3-hartsville-presents-6th-edition-fox-csaup/