Date: 2024-12-17
AO: edge_of_reason
Q: Chef
PAX: Quip, Puddles (F3 Churham)
FNGs: None
COUNT: 3
WARMUP:
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches
THE THANG:
Run Lap 1
Run Lap 2 sprint to workout area on edge of track
Do one of the following and repeat
Merkins
Inverted Pull Ups
Lunges
Squats
Jump
Dips
MARY
Circle of fire:
20 LBCs
15 Hello Dollys
ANNOUNCEMENTS:
– Bros and Beers on Friday Dec 20.
COT:
– Growth of AO
– Thanks that Quip and his M found a house, prayers for the process of closing, renovating, and moving. – Holiday travels
Tags: edge_of_reason, Quip, Puddles (F3 Churham)
F3 The Capital 