Q: FLO
PAX: Roadkill, Bean Burger (Fairview, TN), Ruby Red
FNGs: None
COUNT: 4
CONDITIONS:
Frosty
WARMUP:
Good mornings
BAC / BACBACS
Slow Merkins
Runner’s Stretch
Slow Squats
THE THANG:
Part 1 – x 5
– Step Ups x 10
– Lunges x 10
– Calf raises x 10
– Squats x 10
– SSH x 10
Bear Crawl – then crunches x 20
Part 2 – x 5
– Pull up x 5
– Back rows x 10
– Merkins x 10
– Curls x 10
– Overhead press x 10
Run lap – then crunches x 20
MOLESKINE:
Too much tryptophan caused Cheeks to sleep in on the Pain Train Black Friday deals. Don’t let it happen to you.
ANNOUNCEMENTS:
Bellevue Christmas Party 12/12! Check Slack.
COT:
Thankful for the great men I’ve met through F3.
Holidays are tough for some folks, take a moment to reach out to friends and family you haven’t heard from in a while.
FloJoe was enjoyed by all.
Thanks for coming out guys! Have a great weekend.
FLO