QFT warm up and moving to dodge the wind
Main
One for a short single park loop ruck. Cold and windy to complement the bd
Warm-up
5 motivators, neck rolls 5 each way, raise the roof, Moroccan night clubs, seal clap, huggy bears, cincy toy soldiers, imperial walkers, Abe vigodas, grass pickers, mtn climbers, Parker peters and hand release merkins
The Thang
to the wall for balls to the wall and wall sits. To the bball court for dips carioca apple turnovers with crab cakes and gas pumpers and half court and burpees and down dog shoulder taps. To the pavilion for pull ups 10, squat jumps, bbs to vup, plank step ups, pull ups 10, cross over lunges, heels to heaven, single leg step downs, and step ups.
Mary
jingle balls, hammers, circle/triangle burpees, plank jacks
Announcements
ruck, “Christmas” convergence, beer and book exchange.
Circle of Trust
done with prayers raised
📷 The Boy Band
