AO: Sandlot
Q: Coin Flip
PAX: Two Gloves, Hasbro, Fenway, Coin Flip
FNGs: None
COUNT: 4
WARMUP: SSH 15, TTT 10, windmills 10, LBAC-F,R 10, RTR 10, SEAL CLAPS AND Michael Phelps 10
THE THANG:
Circuit 1&2
Stations:
1) run to stop sign(pace person for rotation)
2) resistant band curls for girls
3) jump rope
4) 20 lbs weighted vest goblet squats
Q: Coin Flip
PAX: Two Gloves, Hasbro, Fenway, Coin Flip
FNGs: None
COUNT: 4
WARMUP: SSH 15, TTT 10, windmills 10, LBAC-F,R 10, RTR 10, SEAL CLAPS AND Michael Phelps 10
THE THANG:
Circuit 1&2
Stations:
1) run to stop sign(pace person for rotation)
2) resistant band curls for girls
3) jump rope
4) 20 lbs weighted vest goblet squats
Circuit 3&4
1) mosey to stop sign(pace pak)
2) curb calf raises
3) resistant band tricep extensions
4)merkins
Dealers choice ab blast
1 min low plank
Iron crosses 15
Rowers 30
Heel taps 25
Dealers choice
10 burpees
Dead bugs
Plank reach through
Deep squats
Mosey around the parking lot
MARY:
Cool down stretches
ANNOUNCEMENTS:
12/7 Cold brew 1/2 marathonish…. 6:30 Q at Sandlot for those not participating in 1/2????
12/22 Fenways Christmas March Q
Push Vahalla convergence to Jan
Upcoming new post in Columbia
10 yr Charleston Convergence on the Yorktown.
COT:
2 Thessalonians 2:4 Who opposeth and exalteth himself above all that is called God, or that is worshipped; so that he as God sitteth in the temple of God, shewing himself that he is God.