Baby It’s Cold Outside

AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1

WARMUP:
20 minutes elliptical

THE THANG:
40 seconds on
15 seconds rest

3 rounds
bench press- 35 lb dumbells
Bent over Rows – 35 lb dumbells
Bent over Delt Raise, Side arm fly, Military Press – 15 lb dumbells

40 seconds
Hammer Curls – 15 lb dumbells
15 second hold
Hammer Curls

40 seconds
Palms up Curls – 15 lb dumbells
15 second hold
Palms up Curls

3 rounds
Dips for 40 seconds
rest for 15 seconds

MARY:
none

ANNOUNCEMENTS:
– 12-17-22 Cold Brew Half Marathon
11:00 am start at Starbucks Five Points.
– 1-7-23 Tom Tom Foolery and the launch of The Bunker!
– 3-11-22 is the 10th Anniversary of F3 Charleston on the Yorktown.

COT:
Just reflection on the day and how I can lift up someone else.