You look Mahvelous, AB-solutely Mahvelous

4 PAX post for another #Boneyard beatdown.  Of course at quartertilgloom, everyone looks mahvelous but this morning everyone looked AB-solutely Mahvelous.

Disclaimer, Prayer, and detach

Slowzey to Bricks (find two you like)

• SSH x 40 IC
• Windmill x 40 IC
• TTT x 40 IC
• LBAC x 20 IC
• Raise the Roof x 20 IC
• LBAC x 20 IC (reverse)
• Overhead Claps x 20 IC
• IW x 30 IC
• Sidewinders x 10 x 2 (each side) IC

CAPTAIN CRUNCH

• Crunches w/ bricks (feet on the ground) x 10 IC
• Crunches w/ bricks (legs at 90°) x 10 IC
• Crunches w/ bricks (legs straight up ) x 10 IC

  Rinse and repeat OYO

• Oblique Crunches x 10 x 2 (each side) IC
• Iron Cross x 20 IC
• One Leg IC x 20 x 2 (each side) IC

Recover for Bricks

• Curls for the Girls x 25 IC
• Shoulder Press x 25 IC
• Triceps Extentions x 15 IC

CAPTAIN CRUNCH returns

• Crunches w/ bricks (feet on the ground) x 10 IC
• Crunches w/ bricks (legs at 90°) x 10 IC
• Crunches w/ bricks (legs straight up ) x 10 IC
• Mountain Climbers x 20 IC
• MC Knees In x 20 IC
• MC Knees out x 20 IC
• Merkins x 10 IC
• Napalm 6 ct Special x 15 IC

6 Minutes of Mary

• Heels to Heaven
• Russian Twist
• Flutter Kicks

Prayer Requests:

• Boneheaded (although #Respected) PAX that play with fire on their birthdays
• Our injured
• Our Country and Veterans

Announcements:

• Paddy Packs discount code is coming (or may already be posted)
• Lots of “Jingle” races to choose from (get to #Stride and get ready)
• LRAH in February
• P200 (if you haven’t paid Mungo, please do)
• Christmas Party on December 19th.