compound Xmas BOMBS

Date: 2025-12-17
AO: compound
Q: Hightower
PAX: Doodles, citrus, Ice Tea, Skidoos, Corkscrew (F3 The Capital), DR PAX: NancyLopez FNGs: None
COUNT: 7
WARMUP:
Stretching and warmup exercises, followed by fellowship jog into parking garage.

THE THANG:
Xmas BOMBS
Burpees, Overhead press, Merkins, Big Boys, Squats followed by lap up and around garage Round 1: 20 reps
Round 2: 15 reps
Round 3: 10 reps

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Many 2F opportunities through holidays, hope you can join at least 1!

COT:
Handle Hard Better
Keep finding ways to make yourself uncomfortable, that’s how we grow. Then we’ll learn to handle Hard things Better. If we’re not growing then we become Complacent. Self reflect on how you can make yourself uncomfortable for new year.

Tags: compound, Doodles, citrus, Ice Tea, Skidoos, Corkscrew (F3 The Capital), DR PAX: NancyLopez