AO: The Big House
Q: Dick Clark ,
PAX: Fred Kelly (Grassy Knoll), M B (F3 Aviator), Dick Clark, Klondike, Hazmat – F3 Richmond, TX, beater, Curtis Hoberman (Dos Equis), Uday Jain (WallE)
FNGs: None
COUNT: 8
WARMUP: SSH, arm, pretzel, IW, DC stretch
THE THANG:
1: Breweries. One lap after each set of three exercises. 20 reps each exercise.
-Dips, flutters, high knees.
-Coupon Row, shoulder tap, SSH.
-Overhead press, leg lifts, butt kicks.
-Coupon curl, American Hammer, jumping jack flash.
-Merkin, LBC, donkey kick.
2: Route 66 of merkins.
3: 40 second Amrap, with 20-second rest in between. Repeat three times:
Overhead press, curl, Alpo.
MARY: Mary-go-round.
ANNOUNCEMENTS: F3 Morris manniversary on Saturday, clown car details, TBD
COT: thankful to see down range PAX, like hazmat. Welcome!
