- QIC: Slow Jams
- When: 2023-01-09
- Pax: Band Camp, Battle Bot, Cohiba, SkateOrDie, Slow Jams, SugarBug
- Posted In: The Armory
WARMUP: Done in cadence. SSH x15, windmills x10, Cherry pickers x15, Moroccan nc x15, Hillbilly walkers x15, Big arm circles x8(forward and back), Down dog/honeymooner
THE THANG: Tabata with 25 secs on/15 secs rest x 6 sets – 45 sec abs+kb done in cadence
Swings
Reverse lunges
Bent over rows
Squats
Upright rows
Mtn climbers
Triceps extension
American hammers
MARY: one minute lbc with kb press
ANNOUNCEMENTS: D2D bar Jan 28, D2D next month, blood drive Jan 12, bethel men’s shelter Jan 12 (sign ups needed)
COT: back to school, job search, damar Hamlin and what his story has shown us
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css