AO: ao-the-scrape
Q: The Grinch
PAX: The Grinch, Space Jam (Chase), Lazy Dog, Back Draft, John ‘Beach Body’ Stevick, Ranga, Biff, John Denver
FNGs: None
COUNT: 8
WARMUP:

SSH IC x 10
Daisy Pickers x 10
Toe touch x 30 sec
Willie Mays Hayes will reviewing the disclaimer and our 5 core Principles

Then a short jog around our new 400m “track”

THE THANG:

Mike Tysons OYO x 15
US Hammers x 20
Heels to heaven x 20
Hello Dollys IC x 20
V-Ups x 20

Mike Tyson’s OYO X 15
Dying cockroach’s x 20
WW2 sit-ups x 20
Heel touches x 20
Heel touches 1” closer x 20
LBC’s x 20

Mike Tyson’s x 15
Rosalina’s IC x 20
Flutter kicks IC x 20
Freddie Mercury’s x 20
6” x 45 sec

Mike Tyson’s x 15
Butterfly sit-ups x 20 (aka: Iraqi Army warm ups)
Scissor flutter kicks IC x 20
Sit up flutter kicks x 20
Plank x 1 minute

Mike Tyson’s x 15
KNALP x 45 sec
Bear hold x 45 sec
Devil in the frying pan x 35 sec
Devil out of the frying pan x 35 sec

Walking lunges x 50

MARY:

We already spent plenty of time with Mary today…
ANNOUNCEMENTS:

The January Challenge is continuing to heat up! But will COVID rearrange the leaderboard?!?

COT:

F3 leadership cohort
Consistency with diet, exercise, and self-control