Q: BunkBed
PAX: Fallout, Quaker, Pipeline, heehaw, Silver Bullet, Teddy, Silent Bob, Pondo
FNGs: None
COUNT: 9
WARMUP:
SL with @Quaker and @Fallout
www.strava.com/activities/10215794898
THE THANG:
www.strava.com/activities/10216149860
The Motivator X5 IC
Arm Circle Song
Michael Phelps OYO
TTT X10 IC
WM X10 IC
Slo-Mo Squat X10 IC
Oil Derrick X5 each leg OYO
Cossack Squat X10 each leg OYO
Lunges X10 each leg OYO
Mosey to the grass next to the block pile
Low Plank 30 secs
Low Side Plank Right Side 30 secs
Low Side Plank Left Side 30 secs
Jane Fonda X10 IC Up down, CW, CCW
Fane Jonda X10 IC Up down, CW, CCW
Each leg
Grab blocks
DORA
P1 does exercise then P2 runs from the big tree closest to the block pile to the second big tree and back.
100 Single Arm rows
200 Curls
300 Chest Press
Work while waiting on the six
P1 Cusack to the drainage area and back
P2 Squats
Mosey to the flag
Captain Thors up to 8 reps of lemon squeezer
ANNOUNCEMENTS:
11-22-23 FHF Phone Line www.signupgenius.com/go/30E0544A5AD2EA7FF2-45757371-families#/
11-23-23 0530 Thanksgiving at #thunder and #rouge 5k
11-25-23 0700 Spur Day 0800 Coffeteria
12-16-23 Cold Brew Half(ish) Marathon
12-17-23 F3 Columbia Christmas Party
COT:
Prayers to be better husbands, fathers, men.