That’s why they call it the gloom

Date: 2023-09-24
AO: thefarm
Q: Sparky
PAX: Matthew – Running Man, Gekko (Keith Capp), Firehead
FNGs: None
COUNT: 4
WARMUP: ssh, little arm circles, T claps, beet pickers, leg stretch, neck rolls THE THANG:
40, 30, 20, 10 four sets
Merkins
Jump squats
Shoulder press
Monkey humpers

100 reps per set rotating number of reps
Wall sit in between

MARY: planks, squat hold, lbcs, flutter kicks, American hammers, penguin crunches ANNOUNCEMENTS: Sparky hosting viewing party
COT:
All things are possible for him who believes, more to him who hopes, even more to him who loves. St. Lawrence of Brindisi