Q: Brawny
PAX: Back Draft, Boombox, Cousin Eddie, Biff, Iron Swifty
FNGs: None
COUNT: 6
INTRODUCTION:
DISCLAIMER
MISSION STATEMENT
CREDO
WARMUP:
– Imperial Walkers IC X15
– Don Kehote IC X10
– Bear Hugs IC X12
– SSH IC X20
THE THANG:
2 rounds
– Merkin X40
– Squats X40
– Bonnie Blair X20
2 rounds
– Shoulder taps X40
– American Hammers X40
– Burpees X10
Mosey to pickleball court
– Suicides w/ wormkin at each stop (4 rounds)
Mosey to playground – 3 rounds
– Pull ups X5
– Dirkin X10
– Step ups X10 each leg
Ring of Fire Superman Style
– Each PAX holds Superman position while 1 PAX does 3 merkin, starting to the left of the Q and going around the “ring.”
MARY:
– LBCs OYO X50
– Gas pumps OYO X25
– Peter Parker’s OYO X30
– Mountain Climbers OYO X40
– Plank ~1 minute
– Stretch
ANNOUNCEMENTS: Christmas next Wednesday
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Biff’s sister-in-law had a successful surgery, continue to pray for recovery