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
COP
- 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
COT & BOM
Devo: John 15:11
Prayer Requests:
- H4T
- Sarah Harmon
- Ashley Roberts
- Santino
- Nettie
Announcements:
- Surge Christmas Party now a drop in at Krafty Draft
- 12/29 Be The Buffalo 5K
- D2D