AO: F3Rollingstone
Q: Pox
PAX: heatstroke, Detention, Pox, @Backstop
FNGs: None
COUNT: 4
WARMUP:400m run then 2 rounds of: 6 PVC pass through, 6 OHS, 6 Good mornings, 6 PVC thrusters, 20 seconds hang
THE THANG:
“Goodbye 2022”
AFAP – 20:22 cap
20 air squats followed by 22 reps of each exercise:
Slamballs
WWII sit-ups
Shoulder to overhead (65)
Pull-ups
Push-ups
KB swings (heavy)
Thrusters (65)
Double unders
Calories on the assault bike
Deadlifts (155)
Box Jumps
Wall balls

MARY: n/a but we did 8 min of leg stretching with bands
ANNOUNCEMENTS: multiple convergence options for Saturday
COT: thankful for 2022, hope for 2023, @heatstroke and @detention fathers health and those entrusted with their care