9

PAX

0

FNGS

Q: Dill

PAX: Maestro
OneHit
Bewyak
RunFlat
MrFixIt
Myrtle (RR)
Dill
SEC
Capsize (R)

Intro:
Welcome, Disclaimer, Credo, 5 core principles, Mission Statement

Each Pax collected 1 coupon and 2 bricks
YHC focused on isolating the body into 3 sections: Arms, Legs, Trunk/Core. There was a warmup and then a Thang for each.

Arm Warm-up:
Moroccan Night Clips 10 IC
Bear Hug 10 IC
Overhead clap 10 IC
Seal clap 20 IC
Big Arm Circle 5 IC

Thang:
2 Rounds
Y, T, W, L with Bricks: 10 IC
Front/side raises with bricks 10 IC
Overhead raises with Coupons 10 IC

Leg Warm-up:
Imperial Walker 10 IC
Finkle swings 5 IC (each leg)
Gravel Picker 10 IC (No daisies at the pain-lab)

Groups of 3
P1-Sumo Squats
P2- Backwards Duck walk between
P3- Sumo Squats
Complete when all 3 partners had duck walked twice.
P1 & P3 we’re roughly 40-50ft apart

Trunk/Core Warm-up:
Trunk Twist 10 IC
Peter Parker 10 IC
Shoulder taps 10 IC

Thang:
Renegade Rows with Bricks 10 IC
Plank Jacks 10 IC

Static Stretch
Legs:
Feet together: Toe Touch 10 IC
Feet spread: Toe touch 10 IC (right then left)
Butterfly stretch 10 IC
Happy Baby 10 IC
Figure 4 10 IC (right then left)

Arms:
Right arm across 10 IC
Left Arm across 10 IC
Bear hug 10 IC
Right elbow up 10 IC
Left elbow up 10 IC

Mary:
Freddy Mercury 21 IC
LBC 30 OYO
Freddy Mercury 21 IC
LBC 30 OYO
WWI Sit-up 15 OYO
E2K 15 OYO (each side)
LBC 10 OYO

COT:
Count-a Rama, Name-o-Rama
Announcements: Polar Plunge Jan 2nd, AO- The Pound opening Jan. 2nd, Yard T-Shirts presale (cutoff Jan 3rd)

Praise: RunFlat’s Customer with lynphoma Fundraiser, SEC’s nephew (eye) and M (ankle) healing well.

Prayer: Ralph’s Grandpa-in-law passed away last night

6th man: Myrtle aka the ageless wonder shared he comes to F3 to run circles around guys half his age and for the fellowship. Life is going well asks for continued prayers with his relationship with his daughter and for his line of work with fixing ATM’s many times without security being present.