SNOWY

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Disco; Einstein; Kodiak; Kombucha; Mayberry; Magoo; Sticks

WARM UP: SSH; Moroccan Nightclub; Cherry Picker; Willie Mays Hays; LBAC; Down Dog/ Up Dog; Mosey alternating regular, butt kickers, skips, high knees and karaoke

THE THANG: 3 sets of SNOWYs, to wit,
S – Sprints (~100 yards EMOM x4 first set and EMOM x3 second and third sets)
N – Newtons Cradle (x10 in cadence)
O – One-Legged Burpees (x8 each leg first set and x6 each leg second and third sets)
W – Werkins (x20)
Y – Yves Poll (~100 yard backward run)

MARY: Some crazy

alternating

low plank movements courtesy of Magoo; LBCs; Superman

CIRCLE OF TRUST: Year is coming to a close and a lot of us are thinking about resolutions. No need to wait. Commitment and accountability are key. My resolution is to get to F3 at least 2x per week and 3x per week once a month. 3 Mile will be keeping a close eye on me. : )