42 degrees, clear, with full moon. Borrowed this workout from F3 Suncoast. YHC modified to keep Pax together and complete in 45 minutes; therefore no competition. Reps reduced from 100 to 60 and rounds reduced from 5 to 3.
Warmorama: arm circles, twists, ssh, abe vagoda, grass pickers, shoulder taps, plank jacks, shoulder tap plank jacks, merkins, imperial walkers, low slow squats
the Thang! F3 Gobbler Challenge
Complete 3 Rounds with Coupon (20 – 30 lbs)
10 – kettle bell swings, 10 – Hand release Merkins
20– kettle bell swings , 20 – Hand release Merkins
30 – kettle bell swings , 30 – Hand release Merkins
1/4 mile run or mountain climbers
10 – kettle bell swings, 10 – Squats
20– kettle bell swings , 20 – Squats
30 – kettle bell swings , 30 – Squats
1/4 mile run or mountain climbers
10 – kettle bell swings, 10 – Rows
20– kettle bell swings , 20 – Rows
30 – kettle bell swings , 30 – Rows
1/4 mile run or mountain climbers
Mary – dealers choice – Homer Marge, Freddie Mercury, Big Boi, American Hammer, Crunchy Frog, Pickle Pushers, Crab Cakes, Wife Pleasers
CoT – prayers for Pax on IR and families dealing with COVID exposures. check out Advent Bible Study starting this Wednesday on GroupMe channel. Also RSVP by tomorrow for PAX Holiday Party.