DATE: 2021-12-17
AO: Sparta
Q: Obadiah
PAX: Ashe, Rambler, Roddick, Pop Fly
FNGs: None
COUNT: 5
WARMUP: SSH w toe touch, down dog, NTB climbers, arm circles and Moroccan nightclubs with a squat THE THANG: rotation stations
1. Timer was a run and back to the gas pump on site at west Springfield 2. Dumbbells
3. Magic ball with exercises
4. Jump rope
5. Jump ups with the concrete benches
2-5 got new assignments after each round Inc manmakers with the dumbbells, some one arm rows, back flys, and merkins with arm bands
MARY: penguin taps, lbcs, Superman’s
ANNOUNCEMENTS: wreath reminder
COT: be compelled into action. Don’t delay,
F3 The Capital 