Q: Professor Tide
PAX: Gambler, Back Draft, CurveBall
FNGs: None
COUNT: 4
INTRODUCTION: Disclaimer, 5 Core Principles. Creedo, Misson
WARMUP:
Big arm circles ×15 in cadence (forward and back)
Daisy Pickers ×10 in cadence
Don Quixote ×10 in cadence
THE THANG:
Mosey to get coupon and then to pavilion pad.
12 Days of Paxmas:
1 burpee
2 over head presses
3 jumping Squats
4 Lunges
5 merkins
6 Bicep curls
7 coupon rows
8 American Hammers
9 box cutters
10 LBCs
11 standard squats
12 Hillbillies
• On the first round, you’ll only do 1 Burpee.
• On the second round, you’ll do 1 Burpee, then 2 over head presses
• On the third round, you’ll do 1 Burpee, 2 over head presses, and 3 Jump Squats.
• Continue this pattern, adding one new exercise each round, until the 12th round, where you’ll complete all 12 exercises in order.
Next, line up on once side of the pad with coupon
20 Bicep curls then run to the other side to 20 LBCs run back, 20 incline Push-ups with coupon then run back do 20 LBCs. 2 cycles
Returned coupon and finish with a lap around church to Mary.
MARY:
15 side straddle Hops in cadence
60 sec plank
Mike Tysons until 6
ANNOUNCEMENTS:
Dec. 14 7 mile ruck/beat down, Ruckmas
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Gambler: tomorrow surgery and for the student at his school.
