Date: 2023-12-13
AO: theaerie
Q: Chasqui
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:
Mosey, side straddle hops, michael phelps, bat wings, L/R kicks,
2 sets of:
12 Burpee to Squat
12 Plank Jacks
12 Left Side Plank Elbow to Knee
12 Russian Twists
12 Cross Jacks
12 Curtsy Lunges
12 Right Side Plank Elbow to Knee
12 Speed Skaters
12 Up/Down Planks
12 Reverse Crunches
12 Sumo Squats
12 Jumping Jacks
ANNOUNCEMENTS:
Holiday lights family ruck 12/22 or 12/21. End of the year brew/run ruck tbd.
COT:
Community outreach, stay connected with your community and look for ways to improve it.
F3 The Capital 