AO: f3afton
Q: Ice Bath
PAX: Shooter, Lil Brother, Ice Bath, Opie, Iron City, Slash, Buck, Dial-up, hokie_pokie, terribletowel, Bravo, hop_hunter, Geppetto, Spaz, Big Blue, yellowcake
FNGs: None
COUNT: 16 + Phidipp sighting
WARMUP: 2 laps – 1st lap mosey, 2nd lap butt kicks, high knees, karoake
Circle up
10 x storm trooper (not starting SSH caused light heckling)
10 x fast count windmills (caused more heckling)
10 x penny pickers (no clap caused major heckling and near anarchy I assumed was virgin hazing and just ignored)
10 x shoulder taps
10 x low slow squats
Arm circles
Michael phelps

THE THANG:
Extinction style workout with blocks
Round 1 – 4 mins on clock
20 shoulder press
20 curls
20 benchies
20 LBC’s
20 merkins
20 SSH
Run lap
**drop 10 seconds and reps each round until down to 3 minutes (6 rounds of reps at 20-19-18-15-13-11)

Bonus round: 50 reps total with a partner of should press, curls, benchies & LBC’s – alternate while 1 partner runs lap

MARY:
Flutter kicks x 15
Hello dolly x 10
Heels to heaven x 8
Plank hold – 30 seconds

ANNOUNCEMENTS:
Christmas Party TOMORROW NIGHT (12/11) @ High Branch Brewing – bring $20 white elephant gift & M’a 2.0’s if you’d like

COT:
Pray for Spaz’s FIL surgery today
Prayers for Buck’s wife
Praise for Mt Afton support growing and specifically Bourbon Club $1,500 donation

It was an honor to lead fellas and thanks for always supporting and bearing with me today on the timing of it all. Have a great Wednesday!