12 for the Finest AO in all of Cornelius
Warm O Roma – SSH IC X 20, Windmill slow IC X 10, long snapper IC X 15, ISTs IC X 15, squats slow IC X 10. Mosey to side parking lot of Harris Teeter.
Parking lot lines – lunge walk forward down the length of a parking lot space and back. Backwards lunge, duck walk.
Slinky ladder – 11 is the count. Descending count of CCDs, ascending count of Squats. Count doesn’t start until the last PAX (the 6) gets there. Mosey over in-between the Yoga Studio.
Grab some wall – people’s chair with land that plane, praying mantis, people’s chair with air press, praying mantis.
Retaining wall – step ups each leg OYO X 20. Bavarian split squats X 5 each leg for 2 rounds, inclined Mericans IC X 10, dips IC X 10.
On your 6 – pretzel crunches IC X 10 each side, Suzanne Summers IC X 10 each leg, elbow plank for 1 minute, glute bridge holds and thrusts X 5
Parking lot lines – repeato from earlier. Mosey back to the overhang in front of Great clips.
On your 6 – LBCs X 30 in sets of 10, crunchy frog IC X 10 led by PAX Stromboli
Recover, Recover
Announcements – F3 Christmas Party Dec 7th at 760 brewery. Please make your donation to Operation Sweet Tooth 🙏🏼.
Prayers – praise and Thanksgiving for PAX Sudz’s father underwent successful open heart surgery. Prayers for PAX MobyDick’s father who has sepsis from an infection and is on antibiotics.