Conditions: HUMID
BOM
Disclaimer
YHC has signed up for a merkin charity challenge and Ebert has signed up for a squat charity challenge. The PAX knew YHC would be making them do merkins. How many??? Not near as many as one would think as YHC’s arms are shot!!
COP
Merkins X 10 OYO
TTT X 10 IC
Merkins X 10 OYO
Windmill X 10 IC
Merkins X 10 OYO
LBAC X 10 F/B IC
Merkins X 10 OYO
Squats x 20 OYO
Merkins X 10 OYO
The Thang
-Swings X 20
-Merkins X 20
-Goblet Squat X 20 (Ebert was really pleased to see these)
-OH Press x 10 each arm
-Rows X 10 each arm
-American hammers X 20 (2 count)
Rinse and repeat x 3
4 minutes to go- get a few reps of each exercise in or choose one or 2 and get the full 20!
COT and BOM
Announcements
-12/26 Convergence at The Stand 0515 start. UGLY CHRISTMAS SWEATER https://www.f3midlands.com/lexington-sc/ugly-christmas-sweater-pre-blast
-12/30 – Cottonmouth – https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
-1/1 – New Year’s Day Convergence – https://www.f3midlands.com/lexington-sc/preblast-new-years-day-convergence
-1/6 – Saluda Launch – https://www.f3midlands.com/other/preblast-f3-saluda-launch
-1/26-28 – GrowRuck Weekend – http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
Prayer Request
Hoboken and 2.0 for safe travels and that trip will be a success.
Tinkle’s son Noah
Snake Handler’s mother and family
6 Foot’s M and family
Tail Pipe’s uncle diagnosed with cancer
All traveling PAX
YHC’s 2.0