AO: valhalla
Q: Silent Bob
PAX: Flo, Baconator, Two Gloves, Silent Bob
FNGs: None
COUNT: 4
WARMUP:
– Slaughter Starter (Burpees x20)
– Side-Straddle Hops
– Imperial Walkers
– Grass Pickers
– Arm Circles (w/ Moroccan Night Clubs)
– Merkins x20
Q: Silent Bob
PAX: Flo, Baconator, Two Gloves, Silent Bob
FNGs: None
COUNT: 4
WARMUP:
– Slaughter Starter (Burpees x20)
– Side-Straddle Hops
– Imperial Walkers
– Grass Pickers
– Arm Circles (w/ Moroccan Night Clubs)
– Merkins x20
THE THANG:
– Calf Mountain up staircase (x5 each step)
– Merkins x20 at each level
– Timed Wall-Sit
– Calf Mountain down staircase (x5 each step)
– Merkins x20 at each level
– Lunge walk across parking lot
– Bear Crawl uphill around the curve
– Monkey Humpers (in cadence)
– Timed Wall-Sit
– Balls-to-the-Wall x10
Jump Squats x15
Shoulder Taps x10 each side
Burpees x20
MARY:
– Big-boy Sit-Ups x20
– Teddy Rocks x10
– Teddy Rolls x10
– Scandinavian Twists (in cadence)
– LBCs x30
– Ray Charles (in cadence)
– Freddie Mercurys (in cadence)
ANNOUNCEMENTS:
12/16 – Cold Brew Half-Marathon
12/17 – F3 Columbia Christmas Party
COT:
– Prayers for those travelling during the holidays
– Imminent birth of Two Glove’s grandson