AO: f3highlands
Q: Poutine
PAX: Sparky, Gordo, Poutine, Snowsuit
FNGs: None
COUNT: 4
WARMUP: mosey to round about doing butt kickers, high knees and Carioca. Circle up for Mummy, skiers, prisoner squats, penny pickers, windmill, Peter Parker and Parker Peter
THE THANG: 3 rounds of the following for 12 reps.
– KB swings then Plank with KB away across parking lot with squats in other side followed with run to playground for pull up bars knee raises
– Squat thrusters with bear crawls with kb across parking lots and bent over rows on other side. Then run to playground for toes to bar.
– Then Crawl beer across parking lot with KB
– Curls on one side then low side shuffles with KB (ouch) with skull crushers on other end of parking lot followed by lawnmowers.
– Also lunged across parking lot with KB and walk across parking lot doing 12 shoulder presses while walking.
MARY: Lowr flutters and Ws with KB and then stretching
ANNOUNCEMENTS: Afton Challenge in January.
COT: Prayers for Aliza, My friend Ryan and my godfather Almas.
Thanks for joining me this morning. It was cold but I am glad we quickly warmed up and finally found Sparky car keys. Safe travel to all those who will be visiting families over Christmas.

Always a pleasure leading this group!