AO: Three Rivers
When: 01/09/2024
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: DBag
Introduction
Its wamer down south, and the hospitality is next level. Not so much snow as there was slush and sleet. Improvised for under the canopy for a last minute Q sign up.
Warm-O-Rama
Nice Warm up:
Good Mornings
Tie Fighters into
Vertical Arm Circles
Pretzel Shoulder Taps Pretzels
finsh with some burpees
The Thang
Basic 4 Excersise Countdown starting at 25 and going down 5 reps until down to five
Curls for the girls
Coupon Squats
OHP’s
Lunges per leg
once completed moved into the AB Stations with
FLutter kicks, leg raises with holding and spread ;), Murkins into Moutain Climbers
Circle of Trust
Don’t waste an oppurtunity or second guess yourself. You the chance to lead, lead.
You will regret more of what you miss out on, then what you take chances on.
Naked Man Moleskin
@flamingo and @doghouse great push today keep it up! @Autobahn thank you for stepping up to have my SIX, you da man. I suppose @crabgrass and @spikehorn were there also, lol. Great job men thank you for the support.