Q: Dovetail ,
PAX: Pickleball, Cheesesteak, Dovetail, Catan, Quick Release (162/175), Change Order (27/90), Honky Tonk, Blair Witch
FNGs: None
COUNT: 8
CONDITIONS:cold/dry
WARMUP:SSH, windmill, drunken hill billy, partner van winkles, Bac
THE THANG:
3 mile mosey with an eleven on greenway hill
Station A: Iron Mikes (Jump Lunges)
• Form: Start in a lunge position, jump explosively into the air, switch legs, and land in a lunge with the opposite foot forward.
• The Count: Hard Count (1 jump = 1 rep).
• Modifier: Reverse Lunges (step back instead of jumping).
Station B:WW11 (Big Boys)
• Form: Lay flat on back, knees bent, feet on the ground. Sit all the way up until your chest touches your knees (or elbows pass the knees). Lay all the way back down.
• The Count: Single count.
• Modifier: LBCs (Little Baby Crunches) if lower back issues arise.
Shout out to Change Order (27/90) & Cheesesteak for getting the burpee challange done while the rest of the pax enjoyed coffeteria
MARY: flutter kick, ring o fire elevated leg something’s
ANNOUNCEMENTS:check slack for holiday parties
COT: Honky Tonk first baby on way, Cheesesteak second shorty not far behind.
