AO: Ao–Scrape
Q: Back Draft
PAX: Back Draft, The Grinch
FNGs: None
COUNT: 2
WARMUP:
Q: Back Draft
PAX: Back Draft, The Grinch
FNGs: None
COUNT: 2
WARMUP:
Willie Mays Hayes. 5
Daisy Pickers. 5
Arm circles 5
Reverse circles. 5
Side Straddle Hops. 10
THE THANG:
Scra-liminator
4 exercises:
Coupon overhead press
Coupon Orbits (circle the coupon around waist)
Surrenders w/ coupon (to your knees and up)
V-Up w/o coupon
Start with 15 reps of each, working down one rep each round.
After the odd reps, take 2 laps around the concrete pad.
MARY:
Solid conversation about what we get out of F3 and the desire to share with others.
ANNOUNCEMENTS:
COT: