AO: Buff

When: 11/23/2021

PAX:

Number of Pax: 5

Pax Names: Slum Lord, Tallyman, The Mole, Woody,

Number of FNGS: 0

FNG Names:

QIC: The Mole


After a lap around the school and a short warmup we did a rendition of 12 days of Christmas.  In escalator fashion:

  1.  Thruster
  2. Overhead Tricep Extensions
  3. snatch (kodiak count)
  4. BBS with KB
  5. BUUUURRRPEEEEES
  6. lunges (kodiak count)
  7. overhead press
  8. curls
  9. squats
  10. KB swings
  11. American Hammers with KB (kodiak count)
  12. Elf on a Shelf (kodiak count)

 

With a little time leftover we did some 11’s with merkins and thrusters, carrying our KB in between exercises.

COT and make like baby and head out.

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F3 Cherokee