AO: hammer
Q: Ratatouille
PAX: Bindi
FNGs: None
COUNT: 2
Conditions: A little brisk
WARMUP: 50 SSH IC, 10 Frankensteins IC, 10through tunnels IC, 10 -20 sec various back stretches
THE THANG:
Grab a block and head to picnic shelter
3 sets of:
7-7-7 curls
20 overhead press
20 lower back extensions
20 rows
Q: Ratatouille
PAX: Bindi
FNGs: None
COUNT: 2
Conditions: A little brisk
WARMUP: 50 SSH IC, 10 Frankensteins IC, 10through tunnels IC, 10 -20 sec various back stretches
THE THANG:
Grab a block and head to picnic shelter
3 sets of:
7-7-7 curls
20 overhead press
20 lower back extensions
20 rows
Bleacher step ups and downs. 3 for each leg leading up and down.
Mosey to Willingham hill
4 sets of:
10 merkins with a hill run after each.
Forward, backward, right side shuffle, left side shuffle
Back to flag
ANNOUNCEMENTS:
Hammer will not meet on 12/26. Sprintvergence with Swampfox on 12/28
COT: yes