DATE: 2023-12-21
AO: Star
Q: Markup
PAX: Stickshift, Chris Diamond/ Ricky Bobby, Sparkles
FNGs: None
COUNT: 4
WARMUP: SSH and ATT x15
THE THANG:
Mosey around track
LBC – Jump Squat – Merkin ladder
Mosey to rock pile
Curl, Overhead Press, Skull Crusher, Bent Over Row – all x10 Repeat all x15
Calf Raises
Wall Sit with Ali and Fraziers x15
Mosey to wall
Step-ups x20
Mosey to flag
MARY: Round Robin – Freddie Mercury, Gaspumper, leg lifts, RBC ANNOUNCEMENTS: NYD run/ruck, January challenge
COT: by the manager, I said we need to remember the reason for the season
“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” Isaiah 9:6 ESV
Check on your neighbors
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