Thankful for the opportunity to lead my second Q, 11 PAX joined for a great beat down.

Quick disclaimer  and discussed about the word of the month victory and the power we have to overcome a struggle.

We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:

15 Windmills

15 Low slow Merkins

20 Moroccan Night Clubs

Then we moseyed to station #1 of our  4 station/corner setup. Quick explanation of the workout followed by demonstration of the spiderman crawl,  we split into groups 1 to 4 and one group went to each corner:

• First  Corner:

15 big boy sit ups

20 Sledgehammer swings

30 American hammer

• Second Corner:

5 tire flips

10 deep squats

20 lunges

30 dips on tire or curb

• Third Corner:

15 two arm triceps extension

20 two arm biceps curl

30 Carolina drydocks

• Fourth Corner:

5 tire flips

10 diamond merkins

15 regular merkins

30 shoulder taps

After completing each  station we moved to the next one as follows: from station 1 we run to station 2; from 2 to 3 we spiderman crawled; from 3 to 4 we run and from 4 to 1 we spiderman crawled. Each station was planned to be done around the 2 minute mark plus 30 seconds to run/crawl from station to station so a full circuit took around 10 minutes. We completed 3 full circuits.

With about 38 minutes into the workout we moseyed to the hill but some PAX suggested we use the wall instead, so we people chaired for about 30 seconds, did a quick recover and then 30 second of  balls to the wall, with so much excitement coming from all the PAX about BTTW we rinsed and repeated for another 30 seconds and a new name for the exercise was brought out: brains to the floor… we moseyed back to COT and circled up for a head count and namearama.

Announcements:

Christmas Party

CAH dinner in december

Fast 5 Race

Joe Davis Memorial Run

Prayers and Requests:

Family, kids, health, happiness, our jobs and the opportunity to celebrate victory over our daily struggles.