At 5:29, Lynda and YHC debated what to do. It was icy at the AO and we started to think about going for a run, until 3 veteran PAX screeched in at the last minute for the beatdown. Here is what went down.
Warm-O-Rama
Ventured over to the parking deck across on Friendly for a nice covered space and did the following exercises:
- Sobriety Sun Gods
- Shinooks
- Moroccan Night Clubs
- Imperial Walkers
- Copperhead Goblet Squats
- Copperhead Lunges
- Windmills
- Active Warmup with Karaoke, high knees, butt kickers, backwards run and a sprint.
Thang
Very simple, 5 exercises and then sprint down to the end of the garage and back.
- Merkins X 5
- Squats X 10
- Wide Merkins X 15
- LBCs X 20
- Carolina Dry Docks X 10
We did likely 7-8 circuits.
Mary
Protractor
Freddie Mercuries
Cindy Crawfords
American Hammer
COT – Slumlord.
With a late arrival by Refi, the PAX setup for breakfast – one of my favorite traditions in F3.
Enjoyed it men –
I-Beam
Announcements
Site needs more Qs – great AO and the only AO where a service opportunity exists after the workout (set up chairs for the homeless breakfast at church)
PAX: I-Beam
QIC: 1/10/2017
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