AO: POOLER
QiC: Sweet -n -low
Date: 12/28/2022
Title: Hark the Holiday Joy
Number of HIMs: 5
Beaver, Flat Tire, French Press, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank w/ disclaimer
Merkens
TTT’s
Peter Parker’s
Chinooks
Tha Thang:
Go get Cindy and tote her to the back parking lot rifle, farmer, curl, and shoulder style.
Run an island suicide to be sure we’re warm.
• Round 1: 25 thrusters / 25 WW2’s
• Round 2: 15 burpees / 15 pull-ups
• Round 3: 20 dips / 40 squats
• Round 4: 25 curls / 25 triceps
• Round 5: 30 lunges / 30 Merkens
After every round, run a lap around the 4th island cut-thru
Return Cindys farmer style
Lighting round of Mary’s: 10 ea of
Amer Hammers
Flutter kicks
Pretzels
Rosalina’s
X-Men
COT:
Announcements:
GrowRuck training
Speed4Need buildup
Friday – Cheddar Biscuit beat down
Beaver – appreciation for visiting & bearing gift for FlatTire
TestTube back from frozen north
FrenchPress not letting a pulled hamstring keep him down
Prayers: holiday travel, Dan, FlatTire grandkids on the way, Lil Annie’s wife Shelly and pending baby, Cardone’s dad