AO: f3dawghouse
Q: Buck
PAX: turbine, Slash, Spaz
FNGs: None
COUNT: 4
YHC put the call out and despite the cold temps 3 men answered the bell. Yes, it was cold but we warmed up quickly.

WARMUP:
SSH
High Knee Claps
Penny Pickers
Butt Kickers
Stretch
Arm Circles

THE THANG:
Time for the 100’s!
100 reps of each of the following exercises (5 rounds, 20 reps)
Curls
Tricep Ext
Atomic Crunch
-Run lap
Squats
Dairy Farmers (Calf Raises)
Upright Rows
-Run lap
Merkins (1-10 ladder up and down)
Lawn mower pulls (Time running short 20 reps each side)

MARY:
Pretzel Crunch x IC 10 each side
Low flutters x IC 20
Atomic crunch deconstruct ( IC 10 atomic crunch, 10 RBC, 10 LBC)
Jane Fonda x IC 10 each side

ANNOUNCEMENTS:
Christmas Wednesday- be sure to slow down to enjoy time with family, friends and reflecting on the fact that Jesé is the reason for the season.

COT:
Prayers for CPAP.
turbine and his wife upcoming travel.

Spaz has the Q tomorrow morning and promises to keep us warm. Come get in your last workout before Christmas.