Conditions 6 degrees and breezy
No FNGs
Pledge of Allegiance
COT/PRAYER
Small group today. Emmy had to cover work this morning, Ebert out of town. Thankful for Brainiac and Deadstick being there.
The thang,
Warm up
SSH 10 4ct
Imp walkers 10 4ct
TTT 10 4ct
Squats 10 4ct
11s ,thats all. Focus on form not speed.
Box cutters/supermans
4ct Hydraulics/merkins (a real smoker)
LBCs/4ct flutter kicks
4ct Plank Jacks/4ct mtn climbers
Iron crosses/gas pumps
BBSUs/hip thrusters
I think I missed some???…
Announcements
F3 Christmas party 14th
F3 voting for pax
Families helping families
Prayers
Brainiacs and his M
Katniss’s mom surgery
Ebert travel mercies
All spoken and unspoken throughout F3 Nation
Your brother,
Katniss