| Disclaimer | ||
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Pledge of Allegiance
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| Prayer | ||
| A. Warmup – (15 reps each with burpees in between) | ||
| 1. Through the Tunnel (1 burpee) | ||
| 2. Windmill (2 burpees) | ||
| 3. Side Straddle Hop (3 burpees) | ||
| 4. Little Baby Arm Circles (15 Fwd, 15 Rev.) (4 burpees) | ||
| 5. Overhead Clap (5 burpees) | ||
| 6. Big Arm Circles (6 burpees) | ||
| 7. Imperial Walker (7 burpees) | ||
| 8. Squats – 10 ic (8 burpees) | ||
| 9. Flutterkicks (9 burpees) | ||
| 10. American Hammer (10 burpees) | ||
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Mosey to the block pile for a coupon
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| B. Circuit x 4? |
From Light Pole to Light Pole – Curls, Overhead Press, Tricep Extensions
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| T | Turn & Bounce (10 ic) | |
| h | Hillbillies (10 ic) | |
| e | E2K (5 each side ic) | |
| S | Sweat Angels (10 OYO) | |
| t | Travolta’s (5 each side ic) | |
| a | American Hammer (10 ic) | |
| n | Not so Lazy Boys (5 total, 5 sec hold each position, OYO) | |
| d | Double Merkin Burpee (5 OYO) Last one to finish yells “The Stand!” | |
| COT | ||
| Counterama | Ebert, Hoboken, Katniss, Deadstick | |
| Announcements |
Dam to Dam, Growruck, Quary run in April, Daybreak 10 miler – donate even if you don’t run
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| Prayer Requests | Brainiac, Tinkle & son, Katniss’ wife, flu, Tonka, Upward Basketball | |
| Praise |
Hoboken – Young girl’s prayer at basketball game was from her heart and inspiring!
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- When: 2018-01-16
- QIC: Deadstick (R)
- The PAX: Ebert, Hoboken, Katniss, Deadstick (R)