AO: Coliseum
Q: Gilmore ,
PAX: Paterno, Gilmore, Commander, Shenanigans, Beethoven
FNGs: None
COUNT: 5
CONDITIONS: cool crisp 33 degrees
WARMUP: LBC, Pool Pissers, over head claps, weed pickers, wind mills
THE THANG: Wheel of Fortune
Random rep count (20-50), random F3 exercise (1-20) from the below list:
1. Burpees-to the end
2. Side Straddle Hops
3. Merkins-45
4. Air Squats
5. Lunges (forward)-40
6. Carolina Dry Docks
7. Mountain Climbers-37
8. Big Boy Sit-ups
9. Flutter Kicks-40
10. American Hammers
11. Imperial Walkers-37
12. Hillbilly Walkers
13. Squat Jumps
14. Plank Shoulder Taps-20
15. Crab Walk
16. Bear Crawl
17. Dying Cockroach-45
18. Freddie Mercury-36
19. Tappy Taps
20. Overhead Claps-24
Q: Gilmore ,
PAX: Paterno, Gilmore, Commander, Shenanigans, Beethoven
FNGs: None
COUNT: 5
CONDITIONS: cool crisp 33 degrees
WARMUP: LBC, Pool Pissers, over head claps, weed pickers, wind mills
THE THANG: Wheel of Fortune
Random rep count (20-50), random F3 exercise (1-20) from the below list:
1. Burpees-to the end
2. Side Straddle Hops
3. Merkins-45
4. Air Squats
5. Lunges (forward)-40
6. Carolina Dry Docks
7. Mountain Climbers-37
8. Big Boy Sit-ups
9. Flutter Kicks-40
10. American Hammers
11. Imperial Walkers-37
12. Hillbilly Walkers
13. Squat Jumps
14. Plank Shoulder Taps-20
15. Crab Walk
16. Bear Crawl
17. Dying Cockroach-45
18. Freddie Mercury-36
19. Tappy Taps
20. Overhead Claps-24
After each exercise either run a lap or stair climb
MARY: none
ANNOUNCEMENTS:
-Holiday party still in planning. If anyone has venue ideas share on 2F channel.
-Gwinnett church men’s hang Friday, 12/6. Details to be posted on 2F
COT:
Prayer requests:
– Beethoven praise for birth of Elizabeth!
– Miyagi knee to heal
– Supply Chain family at church that just had baby girl with Trisomy13. Doing better than expected but they need to make decisions about next steps.