AO: rampart
Q: Piston
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Lucille (Austin Williams), Outnumbered, Piston, Porthole, Stick n Poke
FNGs: None
COUNT: 7
WARMUP: Normal stuff
THE THANG: 5 Rounds AMRAP for one minute
Flutter Kicks minute 1
Merkins minute 2
Lunges minute 3
SSH minute 4
Burpees minute 5
Q: Piston
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Lucille (Austin Williams), Outnumbered, Piston, Porthole, Stick n Poke
FNGs: None
COUNT: 7
WARMUP: Normal stuff
THE THANG: 5 Rounds AMRAP for one minute
Flutter Kicks minute 1
Merkins minute 2
Lunges minute 3
SSH minute 4
Burpees minute 5
Rest 1 minute between rounds.
MARY: Sudden death round of exercises called out by PAX
ANNOUNCEMENTS: Convergence and 2nd F Christmas party at Outnumbered’s place on 12/9
COT: Be the kind of person that others expect to get encouragement, not criticism, from.
“Therefore encourage one another and build one another up, just as you are doing.” – 1 Thessalonians 5:11