13 Pax (even Creole) braved the 28 degree conditions for a beat down from the long lost Cosby show duo of Bud and Rudy.
The Thang:
Almost 1 mile run with 10 burpies in the middle.
Back to the baseball field for stations.
Station 1 – tire beat down with sledge hammers
Station 2 – LBC’s
Station 3 – Mountain Climbers
Station 4 – Freddie Mercuries
1 minute each station then rotate. Rinse & repeat for 2 cycles.
Mosey to restroom area.
4 more stations.
1 – Burpies, 25 OYO
2- Peoples chair
3 – Monkey pullups
4 – Dips
Rotate when burpie station is done.
Rinse & repeat but “only” 15 burpies this round.
Circuit Training:
20 LBC
15 Squats
10 Merkins
repeat circuit for 2 minutes
rinse & repeat. I think we did 3 rounds?
Jog to lower restroom area.
Plank until all Pax arrive
10 burpies OYO
Jog back to Flag
Mary!
Flutter kicks 20 IC
Russian Twist 25 IC
Over head arm claps 30 IC
SSH 20 IC
And finally, the return of an oldy but goody, THE SQUAT CLAP! 20 IC
COT:
No announcements
Pray for Ugly Stick. He’s having liver surgery soon.
Great double dog beatdown. Rudy did an excellent devo on the importance of worship. See you in the gloom.