- QIC: wingman
- Pax: Header, Lois, skunk-works, Smokey
Spartacus not Sparta
Date: 2024-09-10 AO: skunk-works Q: Mountain Momma PAX: lois, Header, Smokey FNGs: None COUNT: 4
WARMUP: the usual – SSH, imperial walkers, Sharon towers and merkins, with some Moroccan nightclubs which Smokey loves. Runa lap THE THANG: The Spartacus workout: 3 rounds, 1 min each exercise
Goblet squats Mountain climbers Single arm swings T push ups Sister Mary Catherine lawnmowers Side lunges Renegade rows (we subd upright rows) Lunge with rotation Push press / ohp
MARY: Run a lap or some called exercises, only 2 minutes between each round
ANNOUNCEMENTS: Charlotte Crusade Friday 9/20
COT: Prayers for Sensei and family as he returns to work. Anna Grace overseas Jake and Faith getting married Praise for healing Lois and a friend from church
WARMUP: the usual – SSH, imperial walkers, Sharon towers and merkins, with some Moroccan nightclubs which Smokey loves. Runa lap THE THANG: The Spartacus workout: 3 rounds, 1 min each exercise
Goblet squats Mountain climbers Single arm swings T push ups Sister Mary Catherine lawnmowers Side lunges Renegade rows (we subd upright rows) Lunge with rotation Push press / ohp
MARY: Run a lap or some called exercises, only 2 minutes between each round
ANNOUNCEMENTS: Charlotte Crusade Friday 9/20
COT: Prayers for Sensei and family as he returns to work. Anna Grace overseas Jake and Faith getting married Praise for healing Lois and a friend from church
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