One Minute Warning:
Disclaimer:
Prayer:
The weather: 45 and degrees
Mosey-1 big lap around parking lot
Circle Up:
SSH X 15IC, Little Baby Arm Circles X 15IC, Overhead Clap X 15IC, Air Squats X 15IC, Bonnie Blair’s X 15 IC.
Mosey another lap and over to the front of the school.
Partner up and grab a parking curb.
P1 plank walks the length of the curb back and forth doing a merkin at each end (10 total reps) then bear crawl 20 yards, doing 15 Mt. Climbers, and crawl bear back. Then swap with partner. (P2 is bear crawling, etc…while p1 is on curb).
Line up and walking lunge, at each parking line perform air squats (ascending by 5 reps at each line) 5 X 10 X 15 X 20 X 25
Rinse and repeat curb cycle and lunge cycle 1 more time each.
Mosey around parking lott lap
Starting at the flag:
Peter Parkers X 15 IC –>Run 100 yds –>5 double Bonnie Blair Burpees–>Return to start
Peter Parkers X 15 IC + American Hammers X 15 IC –>Run 100 yds –>5 double Bonnie Blair Burpees–>Return to start
Peter Parkers X 15 IC + American Hammers X 15 IC + Superman’s X 10 OYO –>Run 100 yds –>5 double Bonnie Blair Burpees–>Return to start
Peter Parkers X 15 IC + American Hammers X 15 IC + Superman’s X 10 OYO + Freddie Mercuries X 15 OYO –>Run 100 yds –>5 double Bonnie Blair Burpees–>Return to start
Peter Parkers X 15 IC + American Hammers X 15 IC + Superman’s X 10 OYO + Freddie Mercuries X 15 OYO + Scissor Crunches X 16 OYO –>Run 100 yds –>5 double Bonnie Blair Burpees–>Return to start
Mosey 1 parking lot lap back to flag
Get through as many rounds of the following as possible (in 5 minutes).
Partner up and do 5 BBSU’s, 5 Merkins, 5 Burpees (i think most pax made it through 4-5 rounds)
Circle up for Mary:
Flutter Kicks IC X 15, Iron Crosses 10 OYO, BBSU’s 20 OYO
RECOVER!
Announcements:
- Christmas Party on Dec 14 at 1 PM
- F3 Cola 7 year anniversary Saturday at 7am @ AC Flora HS
Prayer:
- Unspoken
- Praise for Notebooks friend positive new regarding her cancer treatment.