Q: Renfroe
PAX: Renfroe, Boucher, Jeter, El Jefe
FNGs: None
COUNT: 4
INTRODUCTION: Renfroe gave the disclaimer that it was his VQ so thankfully everyone took it easy on him.
Warm-o-Rama
– 15 daisy pickers
– 20 jumping jacks, in cadence
– 30 second small arm circle
– 30 second big arm circle
– 15 high knees, in cadence
The Thang:
Lunges to the fountain
– Bear Crawl halfway around the fountain, pause, bear crawl second half
– 15 dips, on your own
– Inverted swirly, push up on each stone
– 15 dips, on your own
– Inverted swirly, push up on each stone
Jog to corner of Adams and Coleman
– 15 crunches
– 20 plank shoulder taps (10 taps each shoulder)
– 15 crunches
– 20 plank shoulder taps (10 taps each shoulder)
Jog To Christmas Trees
– 8 wide push ups
– 8 regular push ups
– 8 diamond push ups
– 20 squats
– 25 mountain climbers
– 8 wide push ups
– 8 regular push ups
– 8 diamond push ups
– 20 squats
– 25 mountain climbers
Jog back to Adams and Coleman corner
– High knees in motion
– Karaoke in motion
Jog to entrance for cool down
Mary:
– 10 hip rotations, in cadence
– Squat groin push
– Butterfly stretch
– Figure-4 stretch (lie on back, cross leg over, and pull)
– Psalm 23 plank
COT:
Recite your favorite verse and why it’s important to you
Prayer requests
El Jefe’s wife, Slate, having eye surgery on January 8th
Mrs. Cub surgery recovery
Travels for Cindy and the boys, patience for Jeter going to someone else’s house to feed their pets
F3 brother in Charleston, Bite, going through a liver transplant on Jan 8
Emily finding her way and deliverance through her situation