DATE: 2021-12-11
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, CashOnly, Butter, Forest
FNGs: Sherlock, IronMan
COUNT: 9
WARMUP:
25 ssh ic
15 swingbillies ic
15 windmills ic
10 el capitan out and back
15 cherry pickers ic
Round the world mirkins
Downward dog 10 count ic
THE THANG:
Pax runs 5k with one person dropping back and doing 5 burpees before sprinting to catch up to pax
MARY:
10 count plank jacks
10 count mountain climbers
10 count plank jacks
10 count mountain climbers
10 shoulder taps ic
10 xfactors ic
10 boxlaws ic
15 lbcs ic
10 long kick flutters ic
10 short kick flutters ic
10 long kick flutters ic
ANNOUNCEMENTS:
F3 Holiday Happy Hour – next Thursday, 7-9pm, Bowl America, Falls Church
COT:
Forest led the pax with a thank you prayer
F3 The Capital 