Q: McNugget
PAX: Billy Bob, SweetTart
FNGs: None
COUNT: 3
Conditions: 53 and dry under the perfectly placed awning.
The Swampfox pax must have forgotten there was plenty of covered space at their AO.
Warm up
SSH IC x 20
5 count merkins IC x 10
5 count squats IC x 10
Imperial walker IC x 15
Mosey to end of awning
25 squats
Mosey to church pew 25 declines while other pax wall sit
Mosey to railing 20 incline merkins
Mosey back to start
Balls to the wall with 10 chicken peckers
Grab Blocks head back to awning:
Exercises of 20 reps each active recover with SSH for 20 seconds after each exercise:
Curls
Low rows
KB Swings
Dead Lift
Overhead press
Block press
Goblet Squats
Block Merkins
Clean and jerk
Bonnie Blairs
Mosey to end of awning 25 merkins
Mosey back to start for ABs
BBS 25 x 25
Iron cross x 25
Freddie mercury x 50
Ray Charles x 100
Heel tap crunches x 50
Plank till done
ANNOUNCEMENTS:
11/23 0530 Thunder BC and Rogue run (from Thunder)
11/24- Runvergence
11/25 0700 Spur
12/16 Cold Brew
12/17 F3 Christmas party
BOM- McNugget