Date: 2024-12-03
AO: delphi
Q: Crop Duster
PAX: Rocket, NOAA, Crop Duster, Nano, P.A.T Down, Megatron, Sunny FNGs: None
COUNT: 7
WARMUP: Mixed bag of stretching, 2 laps of Ricky Bobby, forward 20 meters each – lunges, but kickers, high knees, lunges and reverse
THE THANG: sets of 5 – 10 – 15 – 10 – 5 curl – ups/no surrenders each leg/ kettle bell swings/WW3/calf raises. MARY: each PAX did a set of 10 of their choice
ANNOUNCEMENTS: Golf event Thursday!
COT: It’s the season of giving, you should go out of your comfort zone to give to those that are in need
Tags: delphi, Rocket, NOAA, Crop Duster, Nano, P.A.T Down, Megatron, Sunny
F3 The Capital 