• When: 12/04/14
  • QIC: Say What?!
  • The PAX: FDIC, Underroos, Peter, Say What?!


Quarter turn to the left…

Despite the foggy start (not to mention the fog in the air), #Boneyard was back in action with 4 faithful PAX ready to getbetter.  More shoulders and abs to keep the core strong (and give the arms a little break from Tuesday’s beatdown).  Remember: CORE is not just for those on the DL, it’s 45 minutes of CORE work without the running to get in the way of the suck.  Join us!

The Thang:

Disclaimer & Prayer – Fracture

Slowsey to Entrance

  • COP:
    SSH x 40 IC
    TTT x 30 IC
    LBAC x 20 IC (forward)
    Windmill x 30 IC
    LBAC x 20 IC (reverse)
  • Runway on the wall:
    Leg Extentions x 20 IC
    Quarter turn to your left
    Flutter Kicks x 20 IC
    Quarter turn to your left
    Leg Extentions x 20 IC
    Quarter turn to your left
    Flutter Kicks x 20 IC
    Quarter turn to your left
    Dips x 20 IC
    Quarter turn to your left
    Merkins on the wall x 20 IC
    Quarter turn to your left
    Dips x 20 IC
    Quarter turn to your left
    Merkins on the wall x 20 IC
    Quarter turn to your left
    Inclined Merkins x 20 IC
    Quarter turn to your left
    Iron Crosses on the wall x 20 IC
    Quarter turn to your left
    Inclined Merkins x 20 IC
    Quarter turn to your left
    Iron Crosses on the wall x 20 OYO
    Quarter turn to your left

 

  • Slowsey to SSFoD for Bricks:
    Curls for the Girls x 20 IC
    Plank-o-rama
    Right arm & brick up
    Center
    Left arm & brick up
    Center
    Left leg up
    Center
    Right leg up
    Shoulder press x 20 IC
    Plank-o-rama
    Butterfly with bricks x 20 IC
    Triceps Extentions
    Plank-o-rama

Rosalitas x 20 IC
Butterfly with bricks x 10 IC
Hello Dolly x 20 IC
6 inches
Russian Twists x 10 IC

  • Slowsey back down to parking lot with a little more time:
    Imperial Walkers for Walker (and Karie & Nailpop) x 50

COT/Name-o-rama

Announcements:

Families Helping Families need help tonight at WIS and we need more donations for our adopted families

  • PayPal Instructions:
    Through your PayPal account, select “transfer” and send to [email protected] BE SURE to select the “Friends and Family” to avoid some fees. In the message box, put the name of your Region. Send it!

Run Hard Half and Patty Packs this weekend

Jingle Bell Run/Walk for Arthritis – Dec 13th (Register: http://goo.gl/vA94ht)

Christmas Party – December 19th (#HC to Ken Doll by next week)

Stride and Stride XL 5:00 and 5:30 room for everybody (M,W,F @ 0530)

Devo – Fracture
John 21:3 Peter said to them I am going fishing. They said we will go out with you. They went out got in the boat, but that night they caught nothing.

Fracture is a dedicated fly fisherman and this week he celebrates because SCDNR restocks the river with a fishing themed Devo. Summary: Fracture is skunked on the river a lot of times, but he uses the time to recharge and connect with God. Where is your place to recharge?

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