[clinton-otb] Ruck and Rep

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Stephen McNally
FNGs: 1 Stephen McNally
COUNT: 3
WARMUP:
Toy soldiers, monkey humpers, arm circles.

THE THANG:
35 second rounds of tabata with ruck on.

Set 1:
Merkins
Squats
American hammers

Set 2:
Lunges
Curb dips
Imperial walkers

Set 3:
Inchworm burpee
Lateral lunge
American hammers

Set 4:
Up-down planks
Sumo squats calf raise
Imperial walkers

MARY:
None

ANNOUNCEMENTS:
Polar plunge in Townsend 1/1
Smokey Convergence 1/4
Forg3 1/24-1/26

COT:
Luke 2:9-10
Focus was on the good new being for ALL. The shepherds, being lower in society were the first ones to know of this good new, that the son of God has come to earth. The spreading of the good news, the Gospel, started there. Let’s continue the sharing the good news everywhere we go, in word and action.