12/1/2021
PAX: Legz, Freddie Mac, Rick James, Manti, Pipeline, JV, FNG Chance, Cat Scratch
Q: Cat Scratch
Warm up jog around field and center up for a few exercises: FACs, slow squats, IWs, Overhead Claps, SSHs, Merkins, RACs
Thang: 4 corners – exercise at each corner of field consisting of Freddie Mercury’s (IC), Jump Squats, LBCs (IC), and Merkins – 15 at each corner. Sprint short side jog long side. Repeat but spring long side and jog short side. Repeat again with sprinting shot and jogging long but increase count to 20.
Move over to tennis courts where we have partners and 4 sandbags. One partner takes the bag down to the end of the third court and performs an exercise and drops the bag and runs back. Second PAX runs down to third court and performs exercise and brings bag back. The other partner is performing a stationary exercise while waiting on partner to return. Sandbag exercises included thrusters, squats, shoulder to shoulder, and curls. Stationary exercises included LBCs, mountain climbers, squats, and overhead claps.
Mary – each PAX selects and exercise for 10 reps IC.
COT – Naming of FNG Chance – – – Welcome Centrum Silver
Announcements – Be at Pipeline’s work next Monday for pizza and beer at 5:00 or 5:30 pm, and stay until all food and beer is consumed! Christmas get together on 12/16 at Varsity place. Will have 2nf Fs coming soon, alternating between a lunch and an event after work.
Prayers and were done.
Honor and a privilege.