Conditions: Cold yet very sweaty and itchy do to the sweaters
Disclaimer: Ebert
Pledge of Allegiance: Ebert
BOM: Brainiac
Warmup:
TTT X 10 IC
Windmill X 10 IC
LBAC X 10 F/B IC
SSH X 10 IC
The Thang:
The following exercises were performed as a ladder set to the theme of the “12 Days of Christmas” which are now known as the “12 Pains of Christmas” This portion was led by Brainiac
- Block Burpee
- People’s Air Press
- Swings
- Elf of a Shelf (2 each side)
- Block Merkins
- American Hammers (2 count)
- Chest Press
- Flutter Kicks IC
- Triceps Extensions
- Goblet Squat
- Monkey Humpers
- Colt 45s
Honoring the Reindeer led by Ebert. All of these exercises were performed as a down and back, Start at the shovel flag and proceed to the stop sign doing the various exercises listed below. Each new reindeer brought one new Burpee added.
- Dasher- Sprint 1 Burpee
- Dancer- Karaokee 2 Burpee
- Prancer- Lunge Walk 3 Burpee
- Vixen- Bunny Hop 4 Burpee
- Comet- Bear Crawl 5 Burpee
- Cupid- Crab Walk 6 Burpee
- Donner- Inch Worm 7 Burpee
- Blitzen- Imperial Walkers 8 Burpees
- Rudolph One Pullup, One Burpee until 9 was reached (Time was called and poor Rudolph was left out of the reindeer games)
Back to the Shovel Flag
Count-a-rama
Name-a-rama
Announcements
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
–8/10 Dad’s Camp
-8/11 5K. Only $8.11 to sign up: https://sc811.com/run/
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-9/14 Tunnels to Towers 5K https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-columbia-south-carolina-registration-43714249497
-11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org
Prayer request
Ebert’s dad
TriDelta’s Mom
Tinkles Mom
Snake Handler’s Mom
Katniss’ BIL
6 Foot Under’s BIL
6 Foot Under
Dance Mom
YHC’s M’s ecology appointment