Q: Snowbird
PAX: mouthwash (Mike), Bookman, Madoff, Stripped, Ice Cold
FNGs: None
COUNT: 6
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
4 stations partner up and as the first partner runs to the next station and back the second partner does the first exercise on the list. Each partner needs to do all three items before they both run to the next and repeat running up to the station after that.
Sandbag Burpee
Cling and press
Sandbag squats
Merkins
Wide Merkins
Shoulder taps
Welsh dragons
Bear crawls
Plank jacks
SSH
Imperial walkers
High knees
Fellowship mosey back to the AO
THE THANG:
Mosey to picnic table near pickleball court. Set up the Board GAINS game and begin.
Roll dice, move piece around the board, complete the exercise
MARY:
Small amount of stretching
ANNOUNCEMENTS:
Hot Toddy Triple Q on Saturday
Convergence on 1/20 at Big Ball
F3KnoxRucks sign ups!! Check the website!!
COT:
Be consistent. Don’t be afraid to start over. Track your progress. Get better everyday.
12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee
MARY:
ANNOUNCEMENTS:
COT:
enjoys this season of advent.