DATE: 2022-11-30
AO: Aerie
Q: Stewie
PAX: Rocketman, Stewie, Chasqui
FNGs: None
COUNT: 3
WARMUP: Mosey over to Lifetime Fitness parking entrance fir some Good Morning Burpees. (X20), Michael Phelps , Side straddlehop, Mountain Climber, Cherry Picker THE THANG:
Metcon /AMRAP stylee 15x3min per round w/coupons:
Curls for gurls,
Thruster
Skull Crusher
Jump squat
Calf jump
Grave digger
Bent over row
Lunge
Carolina Drydock
Australian snow angel
Blockee
Sumo Squat
Reverse lunge
American Hammer
MARY: nope
ANNOUNCEMENTS: Saturday Dec3…10am Flag Football 🏈! Dec 31…Old Rag Ruck
COT: ”Family isn’t defined only by last names or by blood; It’s defined by commitment and by love”-Dave Willis. Just a great quote that resonated for me personally, especially this time of year and wanted to share.
F3 The Capital 