AO: Flight Deck
When: 11/17/2023
PAX:
Number of Pax: 5
Pax Names: Black Swan, Blowfish, Mouthful, Pink Slip, Scamper,
Number of FNGS: 0
FNG Names:
QIC: Blowfish
WARMUP: 1/2 mile mosey, SSH, WP, SG, MP, IW
THE THANG:
Circuit while pax sprint the course, rotate when they return
First round (3x)
– shoulder flys (with baby coupons)
– curls
– squats
– skull crushers
Second round (3x)
– shoulder raises
– mountain climbers
– chest press
– flutter kicks
MARY: hold plank until someone drops or time
ANNOUNCEMENTS: convergence next Friday at Reformation
COT: prayers for Blackswan and decisions around his dad
Sick kids all around
3rd F satellite feed with Whataburger and Dunkin