- QIC: backdraft
- When: 2023-11-10
- Pax: Backdraft, Bass-o-matic, Boogie Down, Change Order, decibelf3, Dilbert, Flounder, Fogerty, Mainframe, oldbay, Peach Stand, Rebel, Triple Lindy, Twister, Undertaker
- Posted In: Slow Burn
WARMUP: mosey/ dynamic stretch/ ssh/mtn climber/ shoulder burns
THE THANG: CDD bear crawl CDD
Wall sits while working out to in 5,3,1 burpees/ CDD to Lt Dans to CDD/mosey to railing 3 sets 15 reps dips and decline merkins/ mosey down the way for a boogie down drill instructor session. He scared Twister… more bear crawls and Lt Dans followed by Merkins.
I think this is mostly what we did but Rebel can Audit me.
MARY: start around the circle for your choice of 10 reps in cadence of any exercise
ANNOUNCEMENTS: bbq and bourbon tonight, golf in dec./ blood drive next week
COT: lots of praises and prayers.
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css