Date: 2023-12-20
AO: thefarm
Q: Sparky
PAX: Infinity, Gekko (Keith Capp), Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, beet pickers, arm circles, imperial walkers, neck rolls, mozy THE THANG:
5 sets of 20 merkins
Mozy across the field in between
Mixed in
Side lunges, Bobby Hurley, wall sits, planks, side leg lifts, good mornings, sky divers, sumo squats MARY:
Freddie Mercury, American hammers, flutter kicks, reverse crunches ANNOUNCEMENTS: 7 am Friday with @infinity on the Q
COT:
Prayer for generosity
Lord, teach me to be generous
To serve you as you deserve
To give and not count the cost
To fight and not heed the wounds
To toil and not seek for rest
To labor and not to look for any reward
Save that knowing that I do your holy will.
Amen
-St Ignatius
F3 The Capital 