If you can’t lift your arms, you can’t overeat!

If you can’t lift your arms, you can’t overeat!

QIC

Time Machine

AO

The Donut Shop

PAX

• JCS
• Lord Of The Dance
• Padawan
• Papa Smurf
• Phileas
• Puck
• RA
• Sheriff
• Time Machine
• Webelos
• Meta (F3 Plainfield)
• Dauber (F3 Plainfield)
• Dog House (Plainfield)

Workout

Warm-o-rama
One legged, arm routine, Don Quixote, Mountain Climbers. 

Thang – Push and Pull! 
45 on / 15 off  – 6 movements x 2 rounds. 
Group 1 – Pulls – Curls, High pulls, Bent over Rows, Bent over Flies, Lateral raises, Front raise. 
Group 2 – Pushes- Overhead Press, Skull Crushers, Decline Merkins, Alternating hand on block merkins, low Merlin hold, Man makers. 

Switch groups and end with Deadlifts for all! 

Mary
American hammers x2, pickle pushers, bridged marches, Flutter kicks. 
Wrap up with old man stretch and Mike Felps to loosen up. 

COT
Time is on my mind! We complain we don’t have enough yet it moves too fast when you’re not paying attention. For the holiday, I’m trying “be where my feet are”. Taking in the moments and enjoying the time we have with friends and family. They will not be here forever and that moment will NEVER be here again. Embrace it, enhance it and enjoy every second you can!