• When: 2023-12-05
  • QIC: Ken Doll
  • The PAX: Bogey, Wee Wee, Trader Joe's, Black Betty, Blue Bloods, Hemingway, Ken Doll


To the soundtrack of 80s Hair Bands, the Surge pax met Monica this AM. They also met renowned 80s hair glam rocker Lita Ford, too. 

Conditions: 42 degrees

The Thang:

Warm up mosey, grab blocks for later 


  • SSH x 10 IC
  • Hillbillies x 10 IC
  • IW x 10 IC
  • Michael Phelps x 10 IC

Monica: 3 exercises, 7 reps each, R&R for 7 minutes

Round 1 

  • Plank Jack Merkins, Squat Jumps, Mt Climbers (2-ct)
  • Run to stop sign and perform same
  • R&R fro 7 min

Round 2 

  • Tyson Merkins, Hip Openers, Shoulder Taps (2-ct)
  • Run to far curb and perform same
  • R&R for 7 minutes

Round 3 

  • Hand Release Merkins, Air Squats, Plank Jacks
  • Run to far cone and perform same
  • R&R for 7 minutes

Round 4 (Blocks)

  • Lateral merkins (7 each side), Thrusters, Curls
  • Farmer carry 2 blocks to other end and perform same
  • R&R for 7 minutes

Round 5 (Blocks)

  • Merkins on block, Tricep Dips, Flutter kicks (block over head)
  • R&R until time

Mosey back to the flag


Devo: John 15:11

Prayer Requests:

  • H4T
  • Sarah Harmon
  • Ashley Roberts
  • Santino
  • Nettie


  • Surge Christmas Party now a drop in at Krafty Draft
  • 12/29 Be The Buffalo 5K 
  • D2D

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