Conditions: It’s Columbia so the usual 100% humidity and 75 degrees.
Opening prayers and pre-workout mumble chatter.
Warm up: SSH with some LBAC’s and detention favorite TTT.
The Thang:
Cinderblock Blackjack- start on one side of the parking lot and 1 rep of curl to overhead press to overhead tricep extension followed by a short mosey across the parking lot for 20 squats (21-blackjack baby!!). Rinse and repeat as the arm reps increase and the squats decrease but always adding up to 21!
COT/BOM
Announcements:
Well there’s the Christmas party….
Prayer requests:
F3 Notebook
F3 Training Wheels
Tardy’s grandmother who is back in the hospital
F3 Stitches for MD visit and labs
Devo:
From the coach Tony Dungy:
Appreciate the Pax tolerating the newbie finding his way on Q’ing the workout.