AO: The Swanson

When: 12/13/2023

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_the-swanson
Q: Forest Gump
PAX: Disco, Downhill, Earthworm Jim, Forest Gump, Go Blue, Legs, Topless
FNGs: None
COUNT: 7
WARMUP:
15 SSH – (IC)
10 Sun gods – (IC)
10 reverse Sun gods – (IC)
15 high knees – (IC)

THE THANG:
Round 1:
Team 1 – BTTW until Team 2 completes 25 sit-ups. Then switch

Round 2:
Team 1 – Pike Shoulder Taps while Team 2 completes 25 Box Cutters

Round 3:
Burpee Mile, a.k.a. Run 1/4 mile then do 12 Burpees, rinse and repeat til you’ve got 1 mile + 48 Burpees complete

Round 4:
Aiken Legs (all on your own)
20 squats
20 box jumps
20 lunges
20 split jacks

MARY:
20 Hello Dolly’s (IC)
25 American Hammers (IC)

ANNOUNCEMENTS:
Sooo many…

New book club coming soon

Tuesday, 12/19 It’s a Wonderful Life showing at Cinemark on Timberline and Harmony

F3 Christmas party 1/13 – more details to come

Christmas themed workouts coming to The Swanson and Abduction next week

Downhill may have a bonfire at his Casa on Friday, 12/22 – Downhill will send info if it’s a go

Hoping I didn’t miss any.

COT:

Closed out with a poem + prayer.

Hail to the Lord’s anointed,
Great David’s greater Son
Hail in the time appointed
His reign on earth begun!
He comes to break oppression,
To set the captive free,
To take away transgression And rule in equity.
He comes with succour speedy
To those who suffer wrong;
To help the poor and needy and bid the weak be strong;
To give them songs for sighing,
Their darkness turn to light, Whose souls, condemned and dying,
Were precious in his sight.
He shall come down like showers
Upon the fruitful earth;
And love, joy, hope, like flowers Spring in his path to birth;
Before him, on the mountains Shall peace, the herald, go;
And righteousness, in fountains
>From hill to valley flow.
Kings shall fall down before him,
And gold and incense bring.
All nations shall adore him,
His praise all people sing.
To him shall prayer unceasing And daily vows ascend;
His kingdom still increasing,
A kingdom without end.

James Montgomery

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