Main Thang: In memory of Colonel Sanders and Dexter

  • Workout Date - 11/22/2016
  • Q In Charge - Clapper
  • The PAX - Caviar, Debit, Double Windsor, Satisfry, The Count, Chitti-Chitti-Bang-Bang, Stewey, Gasser, G-String
  • AO -

Clapper was celebrating 3 years with F3 in memory of Colonel Sanders and Dexter who got me off the couch way back then…even if they have been M.I.A themselves.

Warm Up with SSH x 30, imperial walker x 30

Post warm up ab slicer alternating mountain climber x 20, in/out x 20, mountain climber x 20, flutter x 20, mountain climber x 20, freddy mercury x 20, mountain climber x 20, LBC x 20, MC x 20, Hello Dolly x 20

Long Mosey to the amphitheater

11’s with dips and derkins and jog to 5 reclined pull-ups between each set

Long Mosey across liberty bridge

Dora: 100 box jumps, 200 russian twists; runner gets 3 pull-ups from the cable

Mosey back to the flag

Mountain climber x 20; snow angel x 20

Announcements: Convergence on 11/24 at Legacy 7AM; Caviar recruiting 2-3 more for Smokey Mountain Relay April 21, 22

Prayer requests for safe travels and harmonious Thanksgivings with families.

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