13 #HIM joined YHC at the Ranch for Chest Day. Welcome Greenspan (nomad from Winston Salem).

Mosey to the big concrete circle.

WARMUP

• 30 side straddle hops
• 5 burpees OYO
• 8 4-count forward arm circles, 8 4-count backward arm circles
• 5 burpees OYO
• 20 seal jacks
• 5 burpees OYO

THE THANG

Start at the top of the circle at the first of 5 speed bumps. Run around the circle, completing the indicated chest exercise at each speed bump. Do 10 incline merkins and 10 decline merkins on the benches at the top of the circle after each round. LBCs while we wait for the 6.

Exercises for each speed bump:

• Round 1 – 10 hand release merkins (50 total)
  • 10 incline / 10 decline
• Round 2 – 10 diamond merkins (50 total)
  • 10 incline / 10 decline
• Round 3 – 5 burpees (25 total)
  • 10 incline / 10 decline
• Round 4 – 10 wide arm merkins (50 total)
  • 10 incline / 10 decline
• Round 5 – 15 dips (75 total)
  • 10 incline / 10 decline

= 350 total chest reps

Mosey back to COT for one last exercise

Captain Thors to 7 x 28

COT

• Announcements
  • Christmas Party
  • Skate or Die to Q The Fort
  • Mainframe to Q Alcatraz
  • Help Badgers family on Saturday
• Prayers
  • Badgers family
• Words on Anxiety based on a sermon at Fort Mill – put trust in God

Thanks to Jiffy for the opportunity to lead

– Ginsu