Make sure to loosen up your hamstrings!

Conditions: 40 degrees and a great morning to put in some work

BOM

Disclaimer

COP

TTT x 20 IC

LBAC x 10 IC (F&B)

IW x 10 IC

Michael Phelps x 10 IC

Toy Soliders x 10 IC

The Thang

Swings x 20

Windmills x 10 each leg

Push Press x 10 each arm

High Pulls x 10 each arm

Around the world x 10 each way

Figure 8 x 10 each way

Single leg deadlift x 10 each leg (these are a real crowd pleaser. Look for the PAX to walk around like Frankenstein tomorrow)

Merkins on bell 10 each arm

American Hammers x 10 (4 count)

Glute bridge (hip thruster) x 10

V Ups x 10 (2 count)

Flutter kicks (hold bell up) x 10 (2 count0

RINSE AND REPEAT

COT and BOM

Announcements

-GET YOUR MONEY IN FOR FAMILIES HELPING FAMILIES

-12/3 Christmas Parade

-12/15 Christmas Party

-12/30 Cotton mouth???

-1/27/18 GrowRuck

Prayers

Farmer and his family

Blindside and his family

YHC’s M and grandmother

Unspoken