FNG1 is Dr Jones
No Q signed up so Sparrow filled in.
warm up
Ssh, windmills, arm circles, ch squats and toe touches
Beat Down
Bells to gym, 50% run to top of lot and back, around the worlds at 3 latitudes, shoulder presses, skull crushers, curls, lunge walk with bells to flag pole, bell crawl. Pax Rotated through each bell 20-50 lbs. Curses to the owner of the 50 pounder who shall not be named but whose initials are EX… Each Pax selected exercise of choice.
Mary
LBCs, Low flutters
Reflection
Apply the Golden Rule in your life.
Pleasure to lead