Thursday, December 12
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

45 MOM

0

Posting for Seymour…if you are not listed in the PAX, put a note in the Comments.

Side straddle hops 

Arm circles 

Don Quixote

Helicopters

Merkins

LBc

Freddy Mercuries

Apbs

Aiken legs

✓ 20 squats

✓ 20 box jumps

✓ 20 lunges

✓ 20 split jacks

Ascending testicles

✓ Feet on wall 15 degrees 10 derkin 

✓ Walk up to 45 degrees 10 feelings

✓ Balls to walls 10 derkins 

Run to curb

Butkus

✓ Rapid steps up curb

✓ 1 min

✓ 30s rest

✓ 1 min 

✓ Rest

Death Star alternate at each cone

✓ 30 merkins

✓ 30 leg lifts 

10 diamond david lee Roth burpees

✓ Burpee with scissor kick for the jump

Windshield wipers 

✓ 10 total


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