The covered pavilion at the-knight kept us nice and dry on this rainy morning.

Warmarama:
-High knees
-Stretching
-Harvester
-Windmill
-Arm circles
-Mountain Climbers
-Plank jacks
-More stretching

Main Event:
High Impact Interval Training (HIIT)
Four Stations:
1- Dips/ Sandbag Dramas
2- Sandbag Sit-ups
3- Bench Step-up
4- Sandbag tricept curl to ATMs straight out in front

40 seconds of work followed by 20 seconds rest and rotate for 30 mins

With a bit of time left we learned how Mike Tyson does push-ups and why he was such a bad dude.

Announcements /COT/ NOR (in that order 😅)
Christmas party, Cora fundraiser wrapping up, Congrats to One Tree on his closing.

Really appreciate the men of F3. F3 is such a blessing, if we are able, we should try to bless others.

Bada Bing and Siesta matched me at $5/Pax donation to Cora and I will up mine to $10/Pax. Thanks guys!