PAX: Nabisco, H G T V, Nugent, French Lick, Augmented, Elevation
PAX (not in Slack): None
FNGs: None
COUNT: 7
Pledge
Warm up
Thang
Swing 20
Single KB Front Squat: 10
Overhead press 10 each side
Figure 8 swing & squat: 10 each way
Lawn mower rows 10 each
Bridge w/ single arm press up 10 each side
Dead bug pullover 10 l/r=1
Front pull 10
Deadlift 10 each
Swing – 20
Farmer’s Carry
Total of 3 sets
Mary from Nabisco, HGTV (some awful burpie thing), Nugent, French Lick.
COT:
Thanksgiving Day Convergence, Christmas Party, Haven House
Prayers for understanding and acceptance
Early backblast bc the site Q did not have coffee. That will not happen again. Nugent missed an opportunity to use his new truck to make coffee on site. Next week expect the freshest coffee in South Cary.
Fly by from the Point Break crew.
I’m celebrating my 5 year F3versery so I thought it would be a good idea to have a playlist from 2019. The music from 2019 was not good, not good at all. I did manage to find some playable songs including a lengthy Neal Young & Crazy Horse song that could rival the Grateful Dead.
MIAGD