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.”
F3 The Capital 