Date: 2023-12-11
AO: apollo
Q: Obadiah
PAX: Juneau
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG:
Partner A: 200 yard run, Partner B exercise from below (switches after the run)
Coupons: 25lb dumbbells, cement block
Plank rows
Curls
Thrusters
Squats
Overhead press
Windshield wipers
WWIII
Blockies
Upright rows
Lunges
American hammers
Timer went off at 6:06.
MARY:
ANNOUNCEMENTS:
COT: pay attention to your appetites particularly over the holidays. Not just what we eat, but what we ingest.
F3 The Capital 