Q: Donkey Hammer
PAX: Accounts Receivable, baggervance, Black Lung, Esposa, Works for a Guy, Pedialyte, None
FNGs: 1 None
COUNT: 7
CONDITIONS: Cool
WARMUP: extended warm up and mobility work
– SSH, WMH, imperial walkers, Michael Phelps, light sprints, 90/90 hip openers, thoracic rotations, Spider-Man lunges, bear crawls/crawl bears, one minute plank, easy jog with a burnie
THE THANG: Tabata block work, 45 seconds on/15 seconds off for 18 rounds
– OH squats with block, curls, alternating block merkins, paused goblet squats, merkins with kick through and alternating front and side lunges with block
– Closed it out with some planks x 2, iron chair x 3, J.Lo’s and Alabama prom dates
ANNOUNCEMENTS:
– Convergence New Year’s Day at #greenmachine
– Convergence January 2 at #iiipillars
As we close out the year, let’s remember all the names that have been mentioned or were on our hearts throughout the year and honor them as we move forward into 2024.