Warm up

15 ssh

15 Wonderbra’s 

15 Michael Phelps 

12 Abe Vigoata

12 Tappy taps 

10 arm circle forward and back

The Thang – Hero Count 

43- blockhop overs (L/R2)

28- Heavy Freddies 

130 step ups (L/R2)

40 Plank Jacks

20 Mountain Climbers (L/R2)

12 Hand release Merkins

33 Step up shoulder press 

87 SSH

16 – WW3 

23 curls 

50 Bonnie Blairs (l/r2)

3 Supermans 30s (L/R1)

62 Aussie Smurf Jacks 

46 BBS

9 General Grant Merkins IC

16 Absolutions IC

20 Dead bugs (l/r2)

27 over head press 

4 Welsh Dragons

COT

Prayers for Caleb

Prayers for Trojan

Prayers for Barndoor

Prayers for any traveling pax

Prayers for the continued growth of F3