A warm 47 degrees to start the gloom, started promptly at 6:30AM with 20 PAX.
Mild VQ ribbing from a few, lots of support.
The Wark-Up:
Side Straddle Hop
Through the tunnel
The Chinook – overhead arm circles
Abe Vigoda – slow windmill, more stretch
Finkle Swings
Mosey to blocks and over to field 2 (under the lights), line up on goal-line
Modified Double Quarter Pounder w/cheese:
Start at goal-line, do 20 bench, 20 overhead press, 20 rows, 20 squats, 20 curls
Sprint to the first cone and do 20 LBC’s, run backwards to goal-line, 5 block swings
Sprint to the second cone and do 20 monkey humpers, run backwards to goal-line, 5 block swings
Sprint to the third cone and do 20 Mountain Climbers, run backwards to the goal-line, 5 block swings
Sprint to opposite goal-line and do 20 flutter kicks.
High Planks waiting for six
Recover 60 seconds
Start at goal-line 10 Side Straddle Hop
Sprint to the first cone and do 20 flutter kicks, run backwards to goal-line, 10 Side Straddle Hop
Sprint to the second cone and do 20 Mountain Climbers, run backwards to goal-line, 10 Side Straddle Hop
Sprint to the third cone and do 20 LBC’s, run backwards to the goal-line, 10 Side Straddle Hop
Sprint to the goal-line and do 20 bench, 20 overhead press, 20 rows, 20 squats, 20 curls.
Al Gore waiting on six – Pretend to hug a tree from the squat position.
Bears & Blocks:
Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating to half field. Walk with block above head back to starting line.
Railroad Tracks:
The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached (One lap around soccer field)
Thunderstruck:
Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song.
Count, introductions, and announcements. Lake Murray Christmas Party this Saturday, each AO to bring 2 desserts and appetizers. Also asking for donations of $5 to replace stolen PS4 from Children’s Cancer Wing.
Prayer to the Lord for the blessing of F3 and for all those in need this holiday season led by Blart.