Polar Coupons

DATE: 2022-12-21
AO: Aerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:

Michael Phelps x 12, IC
No Moneys x 12, IC
Side Straddle Hop x 12, IC
Imperial Walkers x 12, IC

THE THANG:

Three stations:

**Sandbag**

– Squat
– Weighted lunges
– Clean
– Forward row
– Pull Through

**Kettlebell**

– Kettlebell swings
– Thrusters
– Russian Twist
– Side Swing
– Tricep Extension

**Bodyweight**

– Flutter kicks
– Bonnie Blairs
– Plank Jacks
– Glute Bridges
– Burpees

Rotate around until done!

MARY:

Dying Cockroach
Merkins

ANNOUNCEMENTS:

Dec 26: No Monday Night Ruckers
Dec 31: Old Rag ruck/hike!

COT:

The moon reflects the light of the sun. You should reflect the light you have been given, the light of the Savior who came to rescue a dead world.

John 8:12 Then Jesus again spoke to them, saying, “I am the Light of the world; he who follows Me will not walk in the darkness, but will have the Light of life.”

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: