AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, G-string (Eli Kresta), morning star, Pebbles, Sooie, @Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Cold and frosty morning…not a lot to say
Q: Sooie
PAX: AAA, El Capitan, G-string (Eli Kresta), morning star, Pebbles, Sooie, @Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Cold and frosty morning…not a lot to say
WARMUP:
Hill Mosey, light sprint, high knees, butt kickers.
BAC
BBAC
Imperial Walkers
Don Quixote
WMH
THE THANG:
Partner Tabata.
1 partner works for 1 minute while the other partner recovers. Focused on form and power
Lunges into leg lifts
Jump Squats
Plank jacks
Power merkins (try to get hands and feet off the deck)
Mtn. Climbers
Rinse, repeat 3x
MARY:
PAX led round-robin:
Merican Hammers
Emperor penguins
Freddie Mercs
Dead Bugs
Big Boys
Jane Fonda’s
ANNOUNCEMENTS:
Lean PAX
Plan to schedule a single PAX to lead both Tuesday and Thursday workouts at The Knoll on a given week.
COT:
Expressed gratitude for the men who post at The Knoll. Looking forward to facing 2024 together. Prayer requests mentioned. Prayers offered.