Q: CESS
PAX: CESS
FNGs: None
COUNT: 1
WARMUP:
10 minutes elliptical (5.5 laps)
THE THANG:
5 Rounds
5 pullups
20 merkins
20 squats
20 LBC’s
5 minutes elliptical (sub 7 minute pace level 12)
2 – 50 lb dumbells
1 minute recovery between sets
15, 12, 9, 6, 3 reps
50 lb dumbell
5 rounds
15 reps each
Goblet Squats
5 minutes elliptical (6 minute pace level 12)
3 Rounds
5 staggered hand merkins (L up high)
5 staggered hand merkins (R up high)
5 Diamond merkins
15 Freddy Mercury’s (count L only)
15 Bonnie Blairs (count L only)
5 Pullups
MARY:
incorporated throughout
ANNOUNCEMENTS:
– 11-24-22 Turkey Day workout w/Fallout
– 12-17-22 Cold Brew Half Marathon
– 3-11-22 is F3 Charleston’s 10th Anniversary on the Yorktown. Let’s arrange some Clown Cars and support our Brothers!
COT: Read Bayou’s Devo from today.