AO: f3kannon
Q: ChopSaw
PAX: schnitzel, Sir Topham Hatt, ChopSaw
FNGs: None
COUNT: 3

WARMUP: SSH’s, BSN’s, Windmill (sans clap), low slow squat, Arm circles
THE THANG: Mosied to cheese grater lot for warm up listed above. Stayed put to engage in some cocaine bear crawls: bear crawl to every other “white line” do a merkin, add a rep at each stop up to 7. Rinse and repeat. It was terrible! Headed to City Hall next for Squats, Dips, LBC’s, Pretzel Crunches, Lunges. Continued our tour to the ballpark for jump squats, star jumps and some jump lunges. On the way to see Dale YHC called an audible to spend some time on the wall: wall sit for 30 seconds, wall sit w/calf raises, kneeling calf raises and reg calf raises, tibialus raises. Finally, made it to Dale for Step Ups (10 each leg), Step Ups w/knee drive (10 each leg), Incline Merks, Decline merks, reg merks. Pulled out some exercises from YouTube as well: front foot on decking at Dale holding lunge position while doing calf raise with front foot (10 reps each leg) Repeat, but after calf raise do 10 squats in that position. Pretty sure I didn’t remember everything because it wasn’t written down, but we kept moving and it was a little hard.
MARY: 30 second dead hang and some elephant walks
ANNOUNCEMENTS: Christmas Party… looking at Friday December 12. King Pin has been popular the past couple years. Any other suggestions will be quickly discarded… lol!
COT: All Pax