Run, Forest, Run!

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: