AO: The Iron Cage
Q: Disco ,
PAX: Flo, Training Wheels, Chardonnay, Disco, Bunsen
FNGs: None
COUNT: 5
WARMUP:
12 String Rippers
12 Sun Gods
12 God Suns
12 Tin Men

THE THANG:
Round 1: 3 rounds 15 reps per exercize
– Single Arm Row
– Kettlbell Swings
– Single Arm Thrusters
Mosey Around the Parking Lot

Round 2: 15 reps, 3 rounds
– Clean
– Side Lunge Goblets
– Halos
Mosey Around the Parking Lot
Round 3: 15 reps, 1 round (due to time
– Deadlifts
– Press
– Upright Rows

MARY:
– American Hammers
ANNOUNCEMENTS:
January 10th: F3 Holiday Party for families @ 4:00 Fossil lake ranch clubhouse
January 16th: Book Club @ Prost @ 7:00pm
Get your Yeti challenge on
Get your Burpee challenge on

COT:
Thoughts with Training Wheel’s brother this week
Thoughts with Scarecrow’s brother