Twenty Three

Twenty Three

Workout Date:

01/02/2023

QIC:

1st Base

PAX:

Kiwi (AOQ, Rx2), Brandon (R), Ringo (Rx2), Pole Dancer (R)

The Thang:

Conditions: Foggy and at 46, a bit chillier than I’d thought.

COP

15 Hairy Rockettes, IC

10 Willie Mays Hayes, IC

10 Thru The Tunner, IC

15 Imperial Walkers, IC

15 Tempo Squats, IC

15 LBAC, FWD/RVS, IC

10 BBAC, FWD/RVS, IC

The Thang

Mosey through the parking lot and then everyone was instructed to grab a coupon and return to the big lot.

Monkey Shockers. These were done on the very first F3 workout on 1/1/2011, so I figured it was fitting to bring it back out for the first workout of the year at Sharknado, complete with sets of 23 in honor of the New Year. Pretty simple, a set of three exercises followed by a lap. Rinse and repeat.

Set One: Merkins, Squats, Flutter Kicks (4ct)

Set Two: Carolina Dry Docks, Lunges, LBCs

Set Three: Overhead Press, Block Squat, Box Cutters

Set Four: Rows, Curls, Heels to Heaven

Set Five: Merkins, Squats, Flutter Kicks (4ct)

Set Six: Carolina Dry Docks, Lunges, LBCs

Set Seven: Rows, Curls (capped this set at two to give us 23 sets)

Mary (Pax Choice)

15 Pretzel Crunches (1st Base)

15 Big Boy Sit Ups (Kiwi)

15 Burpees (Brandon)

46 Bicycles (Ringo)

COT

Count-O-Rama

Name-O-Rama

Announcements: 2nd F Lunches this week (Mission BBQ Tuesday, Dagwoods MB Wednesday, Grilled Cheese and Crabcake Company Thursday)

YHC led us out with a prayer.

Always and honor to lead!