AO: Warning Track
QiC: Dow
Pax Count: 13
Pax List: Barbara, Boo, Bumblebee, Cotter Pin, Dow, Jaywalk, Paddy, Red Tape, Sebastian, Smokey, Sunshine
FNG Count: 1
Downrange: Bluegrass (Birmingham); QT (FNG)
Warm up:
Side Straddle Hops, Don Q, Tin Soldiers, Weed Pickers, Copperhead Squats, Merkins, Bear Hugs, Lap around Island
The Thang:
DORA – Pacesetter 0.25 mi run
100 Merkins, 125 OH Press w/c, 150 Curls w/c, 175 swings w/c, 200 OH claps
100 Squats w/c, 125 lunges w/c (easy way), 150 calf raises w/c
CoT:
Prayers for fellow F3 brothers who are under the weather (that time of year). Prayers for patience as people navigate family dynamics through the holidays. Prayers for those experiencing the holidays after losing a loved one