Date: 2023-12-20
AO: ignite
Q: Booking
PAX: meister, Goldfish, Kipchoge, Major Payne, Legacy, Gherkin FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai, Michael Phelps
THE THANG: Mosey to Capital Area Pediatrics Parking lot where coupons greeted us. We divided into 3 groups
to rotate between 2 stations and a lap around the parking lot. We did 6 total rotations as follows
Station 1
Plank jacks
Burpees
Merkins
Hand Release Merkins
Shoulder taps
Diamond Merkins
Station 2 (coupons)
Overhead press
Low row
Man makers
Curls
Chest press
Squats
Station 3- lap around the parking lot
MARY: LBC, Toy Soldiers, Dirty Dog, Donkey Kicks, Flutter kicks, Calf Raises ANNOUNCEMENTS: sandlot 2.0 friendly this Saturday at Dorothy Hamm Middle School
COT: Holiday season gives us an opportunity to be with family and friends to celebrate birth of Christ and our blessings. Remember the holidays can be tough for some for a variety of reasons so be sure to reach out and lend a shoulder to lean on or an ear to listen to friends, family, coworkers, PAX whom you haven’t heard from in a while or you know may struggle
F3 The Capital 