AO: The Tracks
Q: Precious ,
PAX: Cross Check, Precious, Pigskin, Gump (F3 Kansas City), Chopsticks, Luau (F3 Gwinnett), Neon, Miyagi, SixthSense
FNGs:
COUNT: 9
CONDITIONS: cold
WARMUP: ssh, little baby arm circles, pull pissers, weed pickers
THE THANG: 4 coupons station with 1 minute intervals. Stations set at corners of green loop. Sprint between stations, 15sec rest at each.
Stations were: accidents waiting to happen(kettlebell swings)
Cfgs
Bent over rows
WW3 SIT UPS
MARY: Gas PUMPERS
ANNOUNCEMENTS: CHRISTMAS PARTY 12/20, Shadow brook conference ask Miyagi
COT:all requests spoken and unspoken
Q: Precious ,
PAX: Cross Check, Precious, Pigskin, Gump (F3 Kansas City), Chopsticks, Luau (F3 Gwinnett), Neon, Miyagi, SixthSense
FNGs:
COUNT: 9
CONDITIONS: cold
WARMUP: ssh, little baby arm circles, pull pissers, weed pickers
THE THANG: 4 coupons station with 1 minute intervals. Stations set at corners of green loop. Sprint between stations, 15sec rest at each.
Stations were: accidents waiting to happen(kettlebell swings)
Cfgs
Bent over rows
WW3 SIT UPS
MARY: Gas PUMPERS
ANNOUNCEMENTS: CHRISTMAS PARTY 12/20, Shadow brook conference ask Miyagi
COT:all requests spoken and unspoken