AO: f3rollingstone
Q: turbine
PAX: Clickbait, Kumho, Jobu, Big Tuna, Vespa-Odell, Shooter
FNGs: None
COUNT: 7
WARMUP:
Mosey to the parking lot, run a few lines, circle up
SSH
IST
Penny Pickers
Windmills
Arm Circles
Michael Phelps

THE THANG:
Circuit of 8 exercises, sets of 20 reps each, with a short farmer’s carry through the parking lot with your bell in between each set.

Set 1
– Swings
– Slow squats
– LBC
Set 2
– Tricep extensions
– Goblet squats
– RBC
Set 3
– OH press
– Lunge
– Atomic crunches
Set 4
– Chest press
– WW2
– High rows
Set 5
– Curls
– Halos
– Lawnmowers
Set 6
– Offset merkins with bell
– Bent over rows
– Sumo squats
Set 7
– Figure 8’s
– Pull through merkins
– Calf raises
Set 8
– Wood chopper
– Reverse lunge
– Dead stop swings

MARY:
People’s Mary

ANNOUNCEMENTS:
Mount Afton Challenge Jan 17, run/ruck/walk to benefit mental health awareness, in memory of #amway. Signups are open… here’s the link: f3-meca.us9.list-manage.com/track/click?u=91c4c6afd33431e2a390dc0ae&id=b4529f11bf&e=42c85a0d1e

Prayers for the group