9 PAX: YHC, Brady, Spryo Gyra, Brexit and Cannoli
Warmorama: SSH ICx32, Wind Mill ICx20, Daisy Pickers ICx20, and Imperial Walker IC x20
Yesterday my 92 year old grandmother aka NANA passed away. So this morning we honored her with a 92 theme beatdown.
Mosey to the Center for a 92 Count Balls to the wall. Mosey around the center and back for a 92 count wall sits.
Next we enjoy the Nana DORA of 92,184, 276 , and 368.
92 Step ups
184 V Ups
276 Incline Merkins
While partner one started the reps partner ran to the tree line and back. Rise and repeat until done:)
Mary: Plank circle 92 count change up, Scissor Kicks ICx23, American hammers ICx23
COT: Prayers for YHC’s family as we did with the loss of Nana and for me as I will be doing the funeral, Prayers for Cannoli daughters performance in the Nutcracker this week end, Prayer for all the deployed service member the holiday season. Praise for the Christmas collection done by Screaming Eagle. Praying those who received the gifts.
Announcement: Sign up for a January Q
Strong work Everyone. Was an honor and privilege to Q the workout today at the greatest AO in Brunswick County. So grateful for F3 and the men that make it what it is.