Disclaimer | ||
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) | ||
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)