December 22nd, 2017 By Fire Chicken

13 pax escaped the fartsack for a 40° K-Town beat down. Tabata style!

Mosey to deck for confusing round of stairs. Up two flights, down one. Doesn’t seem too hard, but some struggled. We’ll improve.

Meet at level two for warm-o-rama
Led by Trick Daddy so Q could setup tabata toys.

SSH
Brazilians
Arm circles

The Thang
Tabata
15 sets/2 rounds
45 seconds on/ 15 rest

High knees
Kettle bell swings (20#)
Jump rope
Plank
Balls to the wall
Wall ball (12# ball)
Merkins
Tricep extensions/kickbacks (10#)
Man makers (25#)
LBC’s
Air squats
Burpees
Curl bar (25#)
Core killers
SSH

No time for Mary

Moleskin
Great effort by all. Simple workout but very effective. Some of us need practice on the jump rope. I personally haven’t touched one since high school.
No BB from Wednesdays F2 at Main St Pizza but I think we had 14 men and one beautiful 2.0. Good conversation. Look forward to more F2 time in the future.  Last but not least thanks to Amway for bringing the tunes…again, as we rotated through the tabata.
Prayers for Kannapolis and area churches as they share the gospel and celebrate Christmas. Dee Lites friends surgeries. Trick Daddy and family as they transition to full time missions.

Honored to lead,
Gooney

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