AO: backblasts
Q: Dick Clark
PAX: M B (F3 Aviator), Sachin Kulkarni (Scoop), Uday Jain (WallE), beater, Wingman
FNGs: None
COUNT: 6
WARMUP: Arm circles, grass grabbers, arm pretzels, open gate, DC stretches
THE THANG:
Thang 1: 40-second AMRAPs:
AMRAP with 40 seconds of work, 20 seconds of rest:
Coupon curl
Dip
Leg lift
Run a lap.
Repeat the sequence three times.
Thang 2: Dora, in pairs.
100 shoulder taps, 2:1 (mod up = merkins)
200 LBC ( mod up = BBSU)
300 Imperial Walkers (mod up = lunge 1:1)
MARY: “Mary-Slow-Round”:
Slow 10-count of:
Merkins
Curl
Squat
Coupon lunge
Rope pull
Hello Dolly
ANNOUNCEMENTS: 2x January challenges:
MABA = 100 burpees per day
Shoulder-to-Shoulder = F45 exercise and nutrition challenge; check 1st-F-Fitness channel.
COT: thankful for guys to support each other when we need to build back from sick days!
