THE WEATHER: A Cold 35 Degrees
DISCLAIMER & PRAYER:
THE THANG:
Mosey of to brick pile and grab a couple of bricks. Mosey back to the bridge where a white board and a timer has been pre-positioned.
Do 3 sets of each exercise. 40 seconds of work / 10 seconds of rest. After third exercise mosey across bridge, perform 20 box jumps at shelter and mosey back for another round.
ROUND ONE:
Lateral Raises with Bricks
Forward Raises with Bricks
Overhead Press with Bricks
ROUND TWO:
T-Plank Merkins
Tricep Extensions
Burpee
ROUND THREE:
Bonnie Blairs
Jumbo Flutter Kicks
BBSU
Return The bricks to the pile and Jailbreak back to shelter.
20 box Jumps OYO
inverted Ram-Rods 20 Reps OYO
10 Decline Merkins OYO
10 Incline Merkins OYO
RECOVER
ANNOUNCEMENTS
Nativity Ruck Christmas Eve 5:00 AM at 9/11 Memorial
New Year’s Convergence Jan 1 7:00 RBHS
PRAYER CONCERNS
Garth’s M- Her Uncle has had Hospice called in
Garth’s Family
Ken Doll’s Dad
Lego’s Dad