Feeling Good… Except for Arms, Legs, Shoulders, Chest and Abs…

Conditions: 47 with a Full Moon

Disclaimer, Prayer

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***Follow Me for COP***

• Little Baby Arm Circles (Front) x 10 IC
• Little Baby Arm Circles (Back) x 10 IC
• Side Straddle Hops x 20 IC
• Merkins x 10 IC
• Through the Tunnel x 20 IC
• Wind Mills x 20 IC
• Merkins x 10 IC
• Little Baby Crunches x 20 IC
• Flutter Kicks x 20 IC
• Merkins x 10 IC

(Total Merkins = 60)

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***Follow Me to Corner # 1 of Track***

• Merkins x 20 OYO
• Sprint to Corner # 2
• Merkins x 20 OYO
• Lunge Walk to Corner # 3
• Merkins x 20 OYO
• Sprint to Corner # 4
• Merkins x 20 OYO
• Bear Crawl to Corner # 1
• Merkins x 20 OYO

(Total Merkins = 100)

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***Line up at Bottom of Hill***

• Bear Crawl up the Hill
• Merkins x 20 OYO
• Run Down the Hill
• Merkins x 20 OYO
• Bear Crawl up the Hill
• Merkins x 20 OYO
• Run Down the Hill
• Merkins x 20 OYO
• Bear Crawl up the Hill
• Merkins x 20 OYO
• Run Down the Hill
• Merkins x 20 OYO
• Bear Crawl up the Hill
• Merkins x 20 OYO

(Total Merkins = 140)

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***Grab a Spot on the Wall***

• People’s Chair 2 Minutes
• Balls to the Wall 1 Minute
• People’s Chair 2 Minutes

***Circle up for Mary***

• Flutter Kicks 20 IC
• Boat/Canoe 1 Minute
• Russian Twist 20 IC
• Boat/Canoe 1 Minute
• Merkins 25 OYO

(Total Merkins = 25)

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***Follow Me to Bottom of Hill***

• Indian run 1 lap around track
• Extended Plankorama – (High, low, high, low, high low, right arm up, left arm up, low, high, low, high, low, high, low, high, right leg up, left leg up, low, high, low, high, low, high, low, high.)

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***Follow Me to Top of Hill and Grab a Spot on the Wall ***

• People’s Chair 2 Minutes
• Balls to the Wall 1 Minute
• People’s Chair 2 Minutes

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***Dealer’s Choice***

• Calf Raises              Quest                             20 IC
• Burpees                   Treadmill                        10 OYO
• Squats                      Wopner                         20 OYO
• Imperial Walkers      Weekend Special           3 minutes

(Total Merkins = 10)

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***COT and BOM***

***OH WAIT!!! Give me 15 more Merkins to get us to 350***

 ***Moleskin***

Excellent work by the pax this morning. YHC had forgotten how nice the Turning Point AO is. Lots of possibilities here. YHC thoroughly enjoyed working with the smaller group, although they may be happy to see me go after smoking the upper body with 350 total Merkins. YHC promises to make a better effort to return to Turning Point, and this time he’ll bring some buddies. Great work, gentlemen! ***TCLaps to Quest for joining me for a 3.3-mile stroll through the hills.***

***Announcements***

– F3 Lexington Christmas Party – Country Club of Lexington on December 19th. HC to Ken Doll via email:[email protected].

– Please remember to donate whatever you can spare to Families Helping Families. Now accepting donations.

Remember to reach out the your brothers who may have been MIA for a while. They need YOU to push them back out into the gloom. They’ll be better for it, and they will appreciate it.

***Prayer Requests***

Walker and the Philips family.

SayWhat?

Meltdown

Chaser

Boll Weevil

All pax currently on the IR list and at Bone Yard