Warmup – IC 

Windmills – 15

Moroccan NC- 15

SSH- 15 

Cherry Picker – 15 

Mountain climbers- 15

Imperial walker – 15 

2 flag patriot run to large parking lot by church. 

For……. 10 cones revisited. 

Inch worm to cone 1 

11 Merkin 

Nur back 

Burpee  broad jump to cone 2 

12 merkins

Nur back 

Lt dan to cone 3 

13 merkins 

Nur back

High knees to cone 4

14 merkins 

Nur back 

Mosey to cone 5

15 merkins 

Nur back

Side shuffle to cone 6

16 merkins

Nur back 

Side shuffle to cone 7 

17 merkins 

Nur back 

Karaoke to cone 8 

18 merkins

Nur back 

Karaoke to cone 9 

19 merkins 

Nur back 

Lunge to cone 10 

20 merkins 

Nur back 

3rd F message- 

Before leaving the lot , get a round of 10 cone Abs ! At each cone pax would do lbc’s – 5x the number of cone they were at …

Mosey to 10 cone

50 lbc 

Mosey back 

Mosey to 9 cone 

45 lbc 

Mosey back  

8,7,6….. 

At cone 5 switched to The American Hammer / Lunge combo 

Finishing of at cone 1 with 5 American Hammers 

3rd F continued 

Mosey back to AO 

Count-a-Rama

Name – a- Rama 
WELCOME FNG – “ Pusher “

COT