AO: f3dawghouse
Q: Buck
PAX: Slash, turbine
FNGs: None
COUNT: 3
So blessed to have Spaz and turbine join me for KB this morning. Some wind some rain but not to worry plenty of shelter to keep dry and out of the wind. Plenty of conversation and encouragement to go around!

WARMUP:
SSH
IST
Penny Pickers
Merkins
High Knee Slaps
Arm Circles

THE THANG:
Rotating bells. Three KB stations. One minute timer, then rotate to the next station
Round 1
Curls 25lb
Chest Press 50lb
KB Swing 17ib
Repeato
1 minute plank jacks

Round 2
Tricep Ext 25lb
Suitcase squat 50ib
Front Shoulder raise 17lb
Repeato
1 minute mountain climbers

Round 3
Split Squats 25lb
Deep merkins on kb
KB drag
1 minute KB pull over

MARY:
LBC
Pretzel crunch
Dying cockroach
Glute bridge

ANNOUNCEMENTS:
Afton Christmas Part Dec. 12 at 6:30pm High Branch Brewery

Mt. Afton planning meeting Dec. 19
COT:
Spaz and turbine friend Jody father passing
Buck wife