Conditions – 36 degrees and moist
Disclaimer
Prayer
Stroll to Practice field
Small arm circles 10 front and 10 backward
TTT x 10
SSH x 10
The Thang:
Mosey to the Block Pile
15 Merkins
20 Flutter kicks
Proceed to first station of 4 – 1 exercise per station, rotate as a group.
Merkins – 25
Curls for the Girls with Blocks – 25
Shoulder press – 25
Big Boy situps
Station 2
Burpees – 20
Flutter kicks – 20
Werkins – 25
Squats – 25 (with block)
Station 3
Diamond Pushups – 20
LBC’s – 25
Squats – 25
Block presses on back – 25
Station 4
Tricep extension – 25
Squats – 40
Supermans – 30
Upright Rows 25
Bonus – Flutter kicks x 20, Burpees x 20, Planks
Mosey back to Shovel Flag – Count off, name off
All PAX worked hard and enjoyed some Fellowship, talked about Whitesnake concert and the 80’s.
Announcements – Christmas Party Dec 15th @ Saluda River Club
Prayers – Overage Friend in Georgia
The Pledge of Allegiance
Devo – Proverbs 3: 5-6 Trust in the Lord with all your heart and lean not on your own understanding. In all ways submit to him, and he will make your paths straight. Amen. 