FNG-1 is Centerfold (really need to get this guy accepted on the Tope registry)

9 Hard Charging PAX for a subfreezing, frozen KBs workout. Glad to have this solid group of dedicated PAX out in these bitter cold temps 👊🏼

Warm O Roma – SSH IC X 20, Hillbillies IC X 10, ISTs IC X 15, wind will slow IC X 10, long snapper IC X 15 

Circle of Fire – ea PAX calls and exercise for all other PAX to do OYO, while the PAX who called the exercise suitcase carries their KB around the circle:

Yosemite called: sumo squats 

Spitfire called: upright rows 

Uncle Rico called: one arm clean jerks

Hippie called: lawnmowers 

Holiday called: lawnmowers 

Deep Dish called: overhead shoulder press 

Centerfold called: curls

Oyster called: skull crushers 

Greyhound called: KB swing 

Mini ladder – overhead shoulder press X 10, then increased incline curb Mericans from 1 to 5. sumo squats X 10 then take a lap X 3 circuits.

Grab some wall – KB weight assisted people’s chair (or apply named blue balls) while doing land that plane IC X 10, praying mantis IC X 10. Repeato 

On your six – chest press X 30, weighted LBCs X 30, windshield wipers IC X 10, lower back rotation for 5 count hold ea side.

8 count bodybuilder – full the high then low curls X 10 count ea, bent over rows X 10, upright rows X 10, lawnmowers both arms X 10 ea, isolated arm curls both arms X 10 ea, overhead press X 15, skull crushers X 20, 8 count bodybuilder X 10 

Follow the bricks – quadrupilia, karaoke both ways, hear crawl. KB swing

Recover, Recover 

Announcements – PAX Hippie filled us all in on the exceptional turnout for the annual My. Afton challenge honoring fallen PAX Chicken Little of F3 Race City to raise awareness for mental health.

Prayers – those impacted by the California wildfires, turnover of leadership for US President, aging PAX parents, PAX Oyster’s hamstrings, first responders, and unspokens