F3 Orlando

                                            

 

 

SQUARE x 10

Wed Nov 22 @ The Square
Q: Swift
PAX: Special Guest: Krispy Kreme from South Carolina, Tatanka, Sirtificate, Potter, Greyhound, Quad, Rowboat, W.O.P.R., Bojangles
- [ ] Yoga warm up
- [ ] Bobby Hurley
- [ ] Aiken legs -20 squats 20 lunges 20 step ups al gore until six is in
- [ ] 15 Ballerinas toe squats- tip toe then deep squat and then back to tip toe
- [ ] 5x Dan Taylor - 1:4 squats:lunges
- [ ] ABC’s (abs)
- [ ] Protractor (abs)
- [ ] PAX does Peoples Chair while one person goes up and down stairs and then tags the next in
- [ ] 30x air press
- [ ] 20 Wide arm Merkins
- [ ] 10 Diamond Merkins
- [ ] 20 Dips in cadence
- [ ] 20 mountain climbers
- [ ] 1 minute plank
- [ ] Countarama
- [ ] Namerama
- [ ] PAX went through and each said what they were thankful for in the Ball of Man

Special mention to Bojangles for his impromptu introduction of hot air to wake us all up.