Warmup – IC
Windmills – 15
Moroccan NC- 15
SSH- 15
Cherry Picker – 15
Mountain climbers- 15
Imperial walker – 15
2 flag patriot run to large parking lot by church.
For……. 10 cones revisited.
Inch worm to cone 1
11 Merkin
Nur back
Burpee broad jump to cone 2
12 merkins
Nur back
Lt dan to cone 3
13 merkins
Nur back
High knees to cone 4
14 merkins
Nur back
Mosey to cone 5
15 merkins
Nur back
Side shuffle to cone 6
16 merkins
Nur back
Side shuffle to cone 7
17 merkins
Nur back
Karaoke to cone 8
18 merkins
Nur back
Karaoke to cone 9
19 merkins
Nur back
Lunge to cone 10
20 merkins
Nur back
3rd F message-
Before leaving the lot , get a round of 10 cone Abs ! At each cone pax would do lbc’s – 5x the number of cone they were at …
Mosey to 10 cone
50 lbc
Mosey back
Mosey to 9 cone
45 lbc
Mosey back
8,7,6…..
At cone 5 switched to The American Hammer / Lunge combo
Finishing of at cone 1 with 5 American Hammers
3rd F continued
Mosey back to AO
Count-a-Rama
Name – a- Rama
WELCOME FNG – “ Pusher “
COT