• When: 12/23/14
  • QIC: Rudy
  • The PAX: Major Pain, Howler, Light Bill, Sparky, Bud, Mungo, Flux, Hall Pass, Church Lady, Rafter, Toothpick, Creole, Stirrups


2 days until Christmas = 2 sets of everything

14 PAX posted in the fog and rain and 39 degree conditions for a pre-Christmas beatdown by Rudy the red nosed reindeer.

The Thang:

2 sets of all these. So double the numbers below.

SSH 20 IC

ARM CIRCLES 10 FORWARD 10 BACKWARD

LBC 20 IC

MERKINS 15 IC

IMPERIAL WALKER 10 IC (sort of)

SQUATS 10 IC

Mosey to playground

3 groups

1’s – pullups 10 OYO

2’s – freddie mercury 20 OYO

3’s – dips 25 OYO

Rotate to each station.  2 Rounds.

Mosey to softball field.

25 iron crosses against fence

Sprint across filed to other fence.  Plank until everyone gets there.

20 merkins OYO

Sprint back across field. Plank until everyone gets there.

Rinse and repeat.

Mosey to hill behind softball field.

Run to top of hill, do 5 burpies, run back down.

Rinse and repeat 5 times.

Staying with the theme,  do it again for a second set.  there was a lot of mumble chatter at this point.  Most of it cursing Rudy.  I LOVE IT!!

Jog half way back to flag.

Stop for 20 merkins OYO followed by a short plank-o-rama.  Even Stirrups got to plank this time.

Jog to flag for Mary.

LBC 20 IC

Flutter Kicks 20 IC

Touch your toes 15 IC

6 inches

Carriage Sled (aka boat canoe)

Go Front Back

COT:

No workout at Speedtrap on Thursday.  Convergence at Depot.

Wed. Swagger meeting at Lake Murray Dam for a 5k.

Friday, 8 AM at Depot, Friday Fathers

Prayer requests,

Brian & Jennifer from Crooked Creek having a baby today.

Brian and Ashley, friends of Hall Pass

Major Pain’s wife

Rudy’s daughter Rachel

 

 

 

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