DATE: 2023-01-10
AO: Station
Q: Ferdinand
PAX: Doghouse, Feeny, Gump Got Gumption, HayHay, Medball (Nan’tan), Ferdinand, Mud Duck, Lynn Starnes-Delivery, Pony, Stovepipe, Whittle, jeff allen- o’douls FNGs: None
COUNT: 11
WARMUP: World’s Greatest, SSHx25,
THE THANG: TABATA- 2 min
10 burpees
20 Curl to press
20 squats
20 second break- 5 Rounds
Waterfall Wall Squat & Balls to the wall
Wall ladder of stepups, tricep dips & decline merkins
4 corners in REVERSE at Concordia
10 burpees, 20 Squat jumps, 30 cobra merkins, 40 gas pumps
EMOM 4 rounds with 5 thrusters, 5 high pulls, 5 KB Swings, 5 Tricep extensions
MARY: 1 minute plank to finish
ANNOUNCEMENTS: January Bingo, Burpee Challenge, Mortimer
COT: Temptations are all around us. the more we entertain them the more likely we are to pursue or give in. We have to fight away temptations immediately when they come.