AO: Flight Deck

When: 11/17/2023


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
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

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