Workin 9-5

FNGs: Short Bus (John), neighbor of Cover Story. From holly springs (homegrown) homeschooled (school bus… short bus) 

Warm Up: SSH, Frankenstein, Goooooood Mornings, Windmiss

The Workout:

Listened to old country: dolly, Jonny cash, John Denver, Alabama, Kenny Rogers…

Thang 1:

Every 2 min on the minute:

• 10 bob and weave
• 10 reverse lunge with twist
• 10 squat to overhead press

5 rounds total

Thang 2:
EMOM, all exercises single arm, repeat for both sides in the minute:

• 3 swings
• 3 cleans
• 3 press

15 rounds, the a Q challenge call to increase reps along the way from 3->4->5

Mary: dying cockroach, modified Freddy mercury, WWI, heel taps

Thang 3:

Death drop

• 10 burpees, 10 right arm snatches, 10 left arm snatches
• 9,9,9
• 8,8,8
• …
• 1,1,1

have a nice day.

Announcements: Xmas party on Dec 7

Prayer: stubs has a new tumor treatment that is supposed to get him back to 💯.

dahmer’s brother enrolled in a substance abuse treatment program.

pumpkin spices son Alex sprained his ankle in his first JV basketball game