AO: Thunder
Q: Fallout (1st F)
PAX: SweetTart, CESS, Costanza, Fallout (1st F), Froman, Oscar, Insanity, Adrian, Spot, Garnish, Betamax, Phlegm, Arson
FNGs: None
COUNT: 13
WARMUP:
Pax ran laps, Q did not
Exercises, stretches, form lessons
Q: Fallout (1st F)
PAX: SweetTart, CESS, Costanza, Fallout (1st F), Froman, Oscar, Insanity, Adrian, Spot, Garnish, Betamax, Phlegm, Arson
FNGs: None
COUNT: 13
WARMUP:
Pax ran laps, Q did not
Exercises, stretches, form lessons
BEAR CRAWL INDIAN RUN (crowd pleaser)
THE THANG:
5 teams, 5 stations, 4 minutes round, total reps, divide by team members (teams not even)
(1) Deadlift 195#
(2) 50# kb overhead presses
(3) 20# ball standing toss, 10ft
(4) 45# kb pullovers
(5) Hand Release Merkins
Team Beta- 440 reps (220 per pax)
(ONLY TEAM TO DO 195# DEADLIFTS)
Team Cess- 623 reps (207.7 per pax)
Team SweetTart- 514 reps (171.3 per pax)
Team Spot- 450 reps (150 per pax)
Team Froman- 180 reps (90 per pax)
MARY:
ANNOUNCEMENTS:
Superconvergence this Saturday, 10am! Bring your canned goods or Venmo bunkbed!
Cold Brew Half, Dec 17
COT:
Pray for Beta’s friend Nate and his continued recovery.