Russian Booty twists

QIC: Deep End
Date: 10/30/2018
PAX: 3skin, Djibouti, Earlybird, Fabio, Fissure, Flemish, Free Candy, Goose, Moondance, Peanuts, Prosciutto, Ringwald, Sidekick, Snooki, Speedbump, Sunshine, VSquared
AO: Hill City

Conditions: 40s and clear

The Disclaimer:  “Welcome to F3. I am your queue today, I am Deep End. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed”


COP

IC x 20 side straddle hop, IC x 10 squat, IC x 15 Russian booty twists, IC x 15 windmill, IC x 10 rear lunge, IC x 10 flying merkins

The Thang

Mosey to the hill

  • 10 burpees OYO
  • In pairs: 1 runs the hill while partner completes the following exercises
  • 30 toe touches in 4 count
  • 40 lil baby crunches
  • IC 35 heal touches

Partner does box jumps while other completes following exercises :

  • 20 mountain climbers
  • 30 freddie mercury

Mosey to the great hall:

  • IC x 20 dead bugs
  • IC x 20 low plank

Mosey to the rhino

  • IC x 15 Diamond Merkins
  • Burpees to failure for 1min 30 sec

 


COT

Count it all joy, my brothers,[b] when you meet trials of various kinds,for you know that the testing of your faith produces steadfastness.And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.

If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. For that person must not suppose that he will receive anything from the Lord; he is a double-minded man, unstable in all his ways


Moleskin

 


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