AO: f3comanche
Q: Avalanche
PAX: sully, Spaz, buckwheat, pongo, Avalanche
FNGs: None
COUNT: 5
To the school front porch for warmup
WARMUP:
SSH IC10
Penny Picker IC10
Running with Scissors IC10
Wind Mill IC10
Burpee OYO10
Low Slow Sqiat IC10
Stomp Jumper IC10
Downward D to Cobra IC10
THE THANG:
Pongo and Buckwheat started KB beatdown while the rest did below
Mosey around the island to the play yard
Pullups 12-10-8
Box Jump 12-10-8
WW2 situp 12-10-8
Mosey to the Picnic tables for
Chest Press 25-20-15
Leg Press 50-50-50
LBC 25-20-15
Slow walk to meet Pongo and Buckwheat and get back to the table for
Declined Merkins 12-10-8
Inclined Merkins 12-10-8
Dips 12-10-8
Bear crawl to the front of the school, Lunge walk to the other end for couluns set
Mike Tyson 12-10-8
Donkey Kicks 12-10-8
Dirty Hookups 12-10-8

go back to the front porch with different modes every two pillars
Spaz sucks – 5 Merkin roll 5 reverse crunch.
Lunge walk
Bunny Hop
Crab Walk
Just walk
MARY:
LBCx25
Pretzel Crunch x10
J-Lo
A-Rod

ANNOUNCEMENTS:
SAT – FiA F3 2.0 convergence HCES
next SAT – Afton ruck and wine
COT:
2024