AO: Hall of Justice
Q: Commander ,
PAX: YouTube, Applebees, Precious, Grizzly, Commander, Miyagi, Luau (F3 Gwinnett)
FNGs:
COUNT: 7
CONDITIONS: 58 degrees
WARMUP: side-saddle hops, Big Boy armed circles, Big Boy pool pissers, weed Pickers, Willie Mays Hayes
THE THANG: partnered up one partner planks while the other partner does 10 coupon curls, 10 rows, 10 clean and press. Swap. For rotations. Next section ladder climb; climbing the ladder at two Reps for reps six reps eight reps and back down box jumps to Stage laps with a coupon flip to either Merkin or Burpee in between sets.
MARY: ab Mary for the whole group
ANNOUNCEMENTS: cheesecake convergence at Alexander park Wolf Den and Wolf Den shirts
COT: pray for Miyagi and his transition to Iowa, pray for luau’s family.
Q: Commander ,
PAX: YouTube, Applebees, Precious, Grizzly, Commander, Miyagi, Luau (F3 Gwinnett)
FNGs:
COUNT: 7
CONDITIONS: 58 degrees
WARMUP: side-saddle hops, Big Boy armed circles, Big Boy pool pissers, weed Pickers, Willie Mays Hayes
THE THANG: partnered up one partner planks while the other partner does 10 coupon curls, 10 rows, 10 clean and press. Swap. For rotations. Next section ladder climb; climbing the ladder at two Reps for reps six reps eight reps and back down box jumps to Stage laps with a coupon flip to either Merkin or Burpee in between sets.
MARY: ab Mary for the whole group
ANNOUNCEMENTS: cheesecake convergence at Alexander park Wolf Den and Wolf Den shirts
COT: pray for Miyagi and his transition to Iowa, pray for luau’s family.