• When: 12/4/2015
  • QIC: On ramp
  • The PAX: Sparks, Nails, Stretch, On ramp, Spot, Backdraft, Wiki, Pondo, Teddy


9 Pax showed up for a chilly workout:

Warmed up with SSH
After that, there were 4 rounds of exercises consisting of 3 sets of 3 exercises, (all exercises were for 60 seconds, no break between exercises) which were as follows:

Round 1
Waiter Press
Flutter Kick

Round 2
Bench Press
Super Napalm

Round 3
Tricep Extensions

Round 4
Step Ups
Calf raises
Russian Twist

Announcements: Saturday 8:30 running workshop at Woodlands Park
Christmas party December 15th at Kings Grant clubhouse. For more details, contact Boris

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