31st birthday, so of course in F3 you Q on your birthday.  Thankfully Cousin It graciously switched days with me and went something like this:

30 Swings(1 or 2 handed)

10 Alternating KB Merkins

25 Swings

15 Merkins

20 Swings

20 Merkins

15 Swings

25 Merkins

10 Swings

30 Merkins

This was stolen straight from Boyd Lee Beatdown on Saturday!

College Hill Run

5 Reps each side for 10 total. 2 rounds back to back after the demo round.

Row-Right/Left

Snatch-backward lunge Right/Left

Snatch Burpees-Right/ Left

Lap up the College Hill Stairs

Partner up

2 rounds back to back

10- Double KB Burpees

10 Gorilla Burpees

10 Dips

Lap up College Hill.

 

 

Prayer Requests:

Prayers for Candy Cane and all families this time of year and our sanity!

Announcements:

Cousin It has the Q next week at The Sandlot. Footloose already asked where it was going to be so maybe he will post 2 weeks in a row!

Moleskin:

Super thankful for 30 years on the earth and even more thankful to be apart of the F3 brotherhood.  I never imagined I would look forward to waking up at 4:30 AM on my birthday and working out, but being with your brothers has that impact on you.  I can’t wait to see what year 31 holds and I look forward to 2020!

God Bless All and Merry Christmas

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