Date: 2024-01-09 AO: falcon-crest Q: MARTA PAX: Clover FNGs: None COUNT: 2 It’s a rainy and blustery day. Have no fear, it never rains on Olde Providence or on THE PAX of #falconscrest or #hydra in the gloom. The rain held off the the most part and we took shelter beneath the bank for the most part. 1.7 miles and #mumblechatter to boot. topics included CFB, disdain foe acting in Wheel of Time, and big law. A high pressure /timeshare like sales pitch to give blood was excluded. We had 2 today and YHC totally thought the :fartsack symbol was just a rain cloud and attendance would be less sparse.
WARMUP: 20x SSH 15x IW 15x LSS 10x merkins 10x Peter parkers 10x Lbcs Stretch the hammy and lower back
THANG: Get up and run a lap to the fountain and back.
Next exercise: Sevens at the Bank: Burpees or merkins And air squats
Run a long lap around the parking lot
Kettlebell Complex 1: X 15 swings X 8 lawnmower row e/s X 10 standing row Recover X3
Do another lap in the rain
Kettlebell complex 2: X 10 deadlifts X 10 push press X 10 curls 15 X swings X3
Run a lap
Farmer carries with shrugs to return the bells back to the car
Ab circuit 15 X flutter 15 X Freddie’s 15x American hammer 10x Boone crunch e/s
No time for a burpee desert
CoT: there was one. ANNOUNCEMENTS: BLOOD DRIVE. thanks to those who have signed up for January 12th but we need a few more. Ask your M.s, 2.0s, or even your 2nd cousins that don’t get a Christmas card from you.
www.redcrossblood.org/give.html/drive-results?zipSponsor=F3