DATE: 2022-12-10
AO: Whipping-Stick
Q: Ferdinand
PAX: Ferdinand, Ashley Hightower – Doughboy, Lil Sweet, Beaker, cousin Eddie, Tooth Fairy, Flamer, Skaggs FNGs: None
COUNT: 8
WARMUP: works greatest, little drummer boy merkins
THE THANG: mosey to the pull up bars. they are .7 miles away so every 2 minutes we stop and do merkins or squats.
pull ups-8 overhand, 8 underhand, 6 over, 6 under, 30 second dead man hang, 10 overhand to finish.
mosey back stopping every 2 minutes
gorilla complex- to the Christmas Trap music mix
8 reps of the following with a block
curls
high pull
overhead press
tricep extension
hand release merkins
jog 20 yards and back
rinse and repeat 8 times
MARY:
ANNOUNCEMENTS:
COT: remember all those who are going through loss or turmoil during Christmas. reach out and try to help them during this season
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