More Cinder Work

AO: Firehouse

When: 2023-11-30

QIC: Seaman

PAX (3): Closets closets closets, Seaman, Snowplow

No PR, just set up and got started on time.

Arm circles reverse arm circles Michael Phelps Willy Mays Hayes Runners Stretch

Tabata workout:

1. Cinder Press

2. Goblet Squat

3. Cinder LBC

4. Curls for the Girls, with one of us doing wrist rollers with a hockey stick shaft, mule tape, and a 10 pound dumbell.

5. Alabama Prom Date w/ Cinder

6. Skull Crushers

7. Modified V Ups

Santa Ruck, prayers for the pax

I brought coffee, but these HIM have too much to do in the AM, so we got out of there early.