DATE: 2022-11-22
AO: Delphi
Q: Juneau
PAX: Hightower, Rocket, Dunder, Nano
FNGs: Gulibro (DR from Atlanta, no clue how to spell)
COUNT: 6
WARMUP:
Start moving quickly to stay warm: SSH, Cherry pickers, Michael Phelps, Butt kickers, high knees, and burpees!
THE THANG:
Partner Up:
1. Partner 1 completes 10 merkins while partner 2 begins lunging down the field. Once Partner 1 is complete sprint to Partner 2. Switch exercise, leapfrogging down the field. Complete 25 LBCs at the end. 2. 10 squats and bear crawls. Complete 20 flutter kicks at the end.
3. 10 mountain climbers and broad jumps. Complete 20 world war 2 sit-ups at the end. 4. Rinse and repeat all three one more time.
5. Beep Test for 3 minutes
https://youtu.be/L9OTnZI9gYo
MARY:
Round Robin
ANNOUNCEMENTS:
Turkey Trot 0800 at Olympus on Thursday
COT: With the holiday grind beginning remember to thrive not just survive. Find moments of thankfulness and quiet time between all the shopping, family, and eating.
F3 The Capital 