AO: f3tradition
Q: Guinness
PAX: stash, Herbie, Skipper, 6syllables, Guinness
FNGs: None
COUNT: 5
WARMUP:
SSH x15IC , IST x15IC, Penny Pickers x10IC, Windmills x10IC, Low slow squats x15IC, Mountain Climbers x15IC, Plank Jacks x15IC, Merckens x10 IC
THE THANG:
Mosey to BIG STEPS
Dips x15IC, Step Up Knee Ups, Incline Merckens x10IC, Derkens x10IC, Super Mario Burpees x10,
Mosey to Portico
People’s Chair Punch x15IC, Donkey Kicks x20, Decline Shoulder Taps x10IC, Kick Through Merkens x10alt, Surrenders x10, Wall Taps x20, Decline Mountain Climbers x10, Balls to the Wall
Mosey to right corner of building
Burpees x10, WW2s x20
Mosey to back right of building
Jump Squats x20, Appolo Onos x20
Mosey to back left of building
Hand Release Merkens x20, Dead Cockroach x15IC
Mosey to Pull Up Bars
Pull Ups x10, Merkens x10IC, Squats x15
Mosey to back of parking lot
Bear Crawls, Crab Walks, Lunges
Mosey to lighted basketball area
Sprint length of parking lot to Mary.
Mary
MARY:
Flutter Kicks x15IC, Crunchy Frog x15IC, Reverse LBCs x15, Bicycles x15IC, LBCs x15IC, Plank
ANNOUNCEMENTS:
Mount Afton Challenge January 13th,
December 26th workout at 5:30am or 7:00am? – TBA
COT:
Prayer for all those traveling, prayer for those struggling around Christmas, Prayer for Israel/Gaza and Ukraine.