REMINDER — BRING A NEW, UNWRAPPED TOY TO WORKOUTS BETWEEN NOW AND DECEMBER 7TH.

Great crew for a sub-30 degree morning.  Lots to be thankful for, especially our fellow PAX.

The Thang:

Indian Run down Yadkin to bridge.

SSH x 20

Merkins X 20

Windmill X 20

Merkins X 20

Sir Nigel Fazio Arm Circles X 10 (each direction)

Decline Merkins X 15

Mountain Climber X 15

Incline Merkins X 20

Jog to rock pile under 440 Bridge

Culrs X 12

Shoulder Press X 12

Tricep Extension X 12

REPEAT SET FOUR TIMES

Run up Sisyphus

Island of Pain Lunge Walk

Groups of two

Suicide/plank

Suicide/People’s Chair

Suicide/Balls to Wall

Mary

LBC X 30

Russian Hammer X 30

Rosalita X 30

Hello Dolly X 30

Russian Hammer X 20

Six-inch LH

COT

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