Conditions – VERY FOGGY w 1/ ft visibility & 31
The Thang – Kill those Holiday calories this morning with nonstop fun and a bonus – Get your merkin count for the day early
Mosey down to field below parking lot
COP –
SSH – 20 IC
Through the Tunnel – 20 IC
Windmills – 20 IC
Little Arm Circles – 15 IC (both ways)
1 Lap around Track
Meet in the Middle of the field
Merkins – 20 OYO
LBC – 20 OYO
Flutter Kicks – 20 OYO
Merkins – 19 OYO
LBC – 19 OYO
Flutter Kicks – 19 OYO
18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2
Merkins – 1 OYO
LBC – 1 OYO
Flutter Kicks – 1 OYO
*Merkin Count (210)*
1 Lap around Track
Move over to Steps
5 Laps up and Down stairs
10 Merkins after each lap
*Merkin Count (50) *
Grab a Step
3 Way Calve Raises (3 total Sets)
10 Straight
10 Heels in
10 Heels out
Mosey Up the stairs to top of Hill
Bear Crawl down hill to first cone
20 Squats
Sprint to next cone
20 Burpees
Lunge to next cone
15 Superman
Run Backwards to next cone
15 Carolina Dry Docks
Mosey to last cone
10 Merkins
Mosey to 1st cone coming back
15 Carolina Dry Docks
Run Backwards to next cone
15 Superman
Lunge to next cone
20 Burpees
Sprint to next cone
Bear Crawl Up Hill
**Merkin Count 80**
For those of you keeping track at home….The cones were spread out over the entire length of the Field
A Little Time Left for Mary
Dealers Choice ( A little fuzzy so I hope I got it all)
Candy Stripe – Plank overhead arm Raises – 15 IC
Netflix – Iron Crosses – 15 IC
Wapner – LBC – 3 (yep we were in a rush)
Imperial Walkers – 3 Minutes Last 15 sec was at warp speed
(PAX voted to add Dry Docks to merkin count)
Total Merkins (340)
Mosey on back to the parking lot
Announcements:
January 1st Convergence at Graveyard. 116 pax is the Goal Attendance. Bring a FNG or someone who has not posted in a while
The Go Run 5K – February 7th www.thegorun.org Possible Convergence at SnakePit
Race for Hunger – Need info on this
Prayer Requests
Candy Stripe HS Friends Mother with Cancer
Traveling PAX over the holidays
Injured PAX
Thanks for the DEVO Tradmill