DATE: 2022-12-22
AO: Olympus
Q: Hightower
PAX: Peanuts, Lazlo, Rollingstone, Obadiah, Zeus, Norwood, Pop Fly FNGs: None
COUNT: 8
WARMUP:
Lots of warming up PT and stretching. Fellowship jog long way up to stadium, then lap around track.
THE THANG:
8 stations:
1: squats with sandbag
2: Conan hammer squats
3: 100 yd tire roll & run (timer)
4: block curls
5: med ball triceps
6: reverse med ball toss
7: merkins
8: SSH
ROUND 2:
1: bent rows with sandbag
2: sledgehammer tire
3: box jump tire
4: squat toss med ball
5: shoulder press block
6: med ball slam
7: big boy sit-ups
8: SSH
MARY:
Round of Ring of Fire
ANNOUNCEMENTS:
Prayers for quick recovery for Doodles
Coat donations
COT:
Christmas is the time for giving. We’re all so blessed to have so much. Great time to donate used items to others in our community. Many families in our area still struggling.
F3 The Capital 