DATE: 2022-12-01
AO: Mount
Q: Nimon Badgley (Doc)
PAX: Reading Rainbow, Sinkhole, Patti Mayo, Ashley Hightower – Doughboy, Aaron Slutsky – Arby’s FNGs: None
COUNT: 6
WARMUP: SSH, forward arm circles, reverse arm circles, overhead claps. 15x.
THE THANG: 4 rounds, AMRAP. Start at 20 reps, decrease by 2 each time. Complete down and back after each round. Round lasts for 5 mins. Rd. 1: overhead press, curls, dips
Rd. 2: block press, rows, curls
Rd. 3: merkins, squats, LBCs
Rd 4: wide arm merkins, lunges, peter parkers
Finished when a ladder of merkins and side lunges.
MARY:
ANNOUNCEMENTS: Christmas party Dec 22 at the Wine Shop.
COT: Integrity. Ask yourself tough questions to determine if you are acting with integrity.
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