20 Pax rolled into Graveyard to be welcomed by YHC in a Santa hat. The hat was laid by the shovel flag with care, in hopes that @ the end of the workout it would still be there. Excellent work by the Pax this morning. Merry Christmas to all & to all a good workout!
Conditions: 30, cloudy, brisk
The Thang:
Mosey a lap around the parking lot to wind up back @ the Shovel Flag
COP
30 SSH IC
30 IW IC
25 Windmills
20 Squats IC
20 Lil’ Arm Circles (10 fwd/10 back) IC
The 12 Days of Christmas (you know the tune):
A mosey between each day around all the AO & ladder up until all 12 are done.
On the ___ day of Christmas Lake Murray gave to me…
& A round of 5 burpees
2 4-count Merkins (slow)
3 BBS
4 squat jumps
5 Russian twists
6 dry docks
7 flutter kicks (each leg)
8 mountain climbers (each foot)
9 LBCs
10 diamond merkins (#CROWDPLEASER)
11 Hello Dollies
12 6-count curl things (#NapalmSpecials)
We explored the entire space of #Graveyard this morning, going from football field to on top of the press box, to track, to practice field.
Throw in a lil’ Dealer’s Choice brickwork (curls, shoulder press (30 IC…#CROWDPLEASER), triceps extensions & lateral holds) to round out the exercise. An excellent kick in the butt to wrap things up.
COP & BOM
Devo Verse:
No One Knows That Day and Hour
36 “But concerning that day and hour no one knows, not even the angels of heaven, nor the Son,[a] but the Father only. 37 For as were the days of Noah, so will be the coming of the Son of Man. 38 For as in those days before the flood they were eating and drinking, marrying and giving in marriage, until the day when Noah entered the ark, 39 and they were unaware until the flood came and swept them all away, so will be the coming of the Son of Man. 40 Then two men will be in the field; one will be taken and one left. 41 Two women will be grinding at the mill; one will be taken and one left. 42 Therefore, stay awake, for you do not know on what day your Lord is coming. 43 But know this, that if the master of the house had known in what part of the night the thief was coming, he would have stayed awake and would not have let his house be broken into. 44 Therefore you also must be ready, for the Son of Man is coming at an hour you do not expect.