Date: 2024-11-16
AO: ao-the-furnace
Q: Newt
PAX: Capsized, Gogurt, Paddywhack, Mr. Schneebly, Woody, Cud FNGs: 1 Cud
COUNT: 7
WARMUP: SSH, Michael Phelps, Gate Openers, Copperhead Squats
THE THANG: 4 minutes total per set: 1 minute run + 3 minutes continuously switching every 10 reps of Exercise 1/Exercise 2 1) chest press/skull crushers
2) shoulder press/forward raise or curls
3) diamond press/WWII
4) curtsy lunge each side
5) supine row/coupon swing
6) thruster/close leg squat
7) reverse lunge each side
8) durkin/incline merkin
MARY: 4 minutes pax choice
ANNOUNCEMENTS: sign your permission slips for Krampus 2024
COT: :raised_hands:

Tags: ao-the-furnace, Capsized, Gogurt, Paddywhack, Mr. Schneebly, Woody, Cud