AO: the-equalizer
Q: Bookman
PAX: Bookman, Stripped, Ribbed, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 5
WARMUP: mosey’d to flagpole, did some lbacs, rockettes, twisties, and SSHs
Q: Bookman
PAX: Bookman, Stripped, Ribbed, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 5
WARMUP: mosey’d to flagpole, did some lbacs, rockettes, twisties, and SSHs
THE THANG:
Lap full effort, 20 merkins, 30 squats, 20 mountain climbers. Repeat once
2 laps, half effort, 30 sec plank, 15 lunges each leg, 10 burpees
200m sprint, slowsy to flagpole, 50 SSHs, 30 dips, 40 squats
200m sprint, 10 merkins, 15 bbs, 15 iron mikes
MARY: stretching it out
ANNOUNCEMENTS:
Coffeteria 12/23/24
Cofeeteria/bourbonteria 12/27/24
Service Opportunities- check Slack channel
F3 Smokies convergence 1/4/25
Triple hot toddy Q 1/11/25
Emergency contact sheet to be attached to AO channel shortly- voluntary
F3 in the Nude this coming summer
Gaetz and Snookie have Cameos if you’re looking for a good, quirky Christmas gift for a loved one.
COT: make sure to rest your mind, body, and spirit