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  • QIC: 
  • The PAX: 

Calf Mountain to Uppsala

AO: valhalla
Q: Silent Bob
PAX: Flo, Baconator, Two Gloves, Silent Bob
FNGs: None
– Slaughter Starter (Burpees x20)
– Side-Straddle Hops
– Imperial Walkers
– Grass Pickers
– Arm Circles (w/ Moroccan Night Clubs)
– Merkins x20

– Calf Mountain up staircase (x5 each step)
– Merkins x20 at each level
– Timed Wall-Sit
– Calf Mountain down staircase (x5 each step)
– Merkins x20 at each level
– Lunge walk across parking lot
– Bear Crawl uphill around the curve
– Monkey Humpers (in cadence)
– Timed Wall-Sit
– Balls-to-the-Wall x10
Jump Squats x15
Shoulder Taps x10 each side
Burpees x20

– Big-boy Sit-Ups x20
– Teddy Rocks x10
– Teddy Rolls x10
– Scandinavian Twists (in cadence)
– LBCs x30
– Ray Charles (in cadence)
– Freddie Mercurys (in cadence)

12/16 – Cold Brew Half-Marathon
12/17 – F3 Columbia Christmas Party

– Prayers for those travelling during the holidays
– Imminent birth of Two Glove’s grandson

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