What a great  morning and turnout for a 45 second murder trial.  I was again humbled by the opportunity to lead 24 HIMs in the workout.

Disclaimer was given and off to the races we went.

Warm Up

SSH, R/L,L/R, Imperial Walkers, SSH, Hill Billie Walkers and Merkins

Mosey to the Line

From Parking lines across the lot we had these exercises

Toy Soldiers

Bear Crawl

High Knees

Karaoke

Rinse and Repeat across the lot

Mosey to The Wall

Peoples Chair Merkin Train

We saw the Best of The Rock Region Merkins, just to name a few Merkins, ONE HAND Merkins (Italian Job) Derkins, Hand Release, Hand Clap, Ranger, Diamond and just good ole American Merkins.

Al Gore then Peoples Chair again

Mosey to 45 Seconds of Murder

The object is to move through the exercise AMRAP in 45 seconds then move to the next until all 4 are complete.  Rest for a 10 count then move on to the next 4 exercises.  After working through all 4 groups are complete.  Constant movement is key and keeping your heart rate up through the work is key.  After the first round of 4 sets we decided to repeat the last 2 sets of Murder.

Not hearing much Mumble Chatter not sure if it was good or everyone was exhausted.  I was exhausted and could not talk.

On the 6s for some Ab lab work for 6 minutes and then moseyed back to the COT.  Ripstick said he did not have enough so we all were given 10 Bomb Jacks for extra credit.  Not taken well by the PAX!!!  Good work Ripstick

Count off, Name A Rama, Prayes for the PAX and their families and traveling PAX were given then “Rock” Stang called Cornerstone to the center of COT and presented him gifts from the Brothers to he and his family.  Cornerstone was extremely grateful and let us know he was leaving for a TV gig “Molly’s Heros” between 9~10.

Remember that there are people struggling through the Christmas Season.  Family loss, jobs, money and many other obstacles that get in the way of happiness.

Samurai Out

Merry Christmas