WARMUP: Mosey to Sunbelt parking lot. SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, low slow squat.
THE THANG: Dora in parking lot – 100 merkins, 150 squats, 200 LBCs. Wall sits with alternating bear crawls and calf raises. Mosey back towards flag… on the way back – bear crawls and lunges between light poles. Plank and alternate running up stair and back down, al gore while stairs, calf raises while stairs, mosey to pond, dips on bench, finish with ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter – Christmas party, street clean up, bethels, convergence, etc.
COT: Lots of talk of what we’re thankful for + prayer requests and praises… family and relationships.

Beauty of a morning! We hade 4 PAX show for latest edition of dawn patrol
WARMUP: run. Then usual suspects of warm up.
THE THANG:
part 1
– bear crawl/merkin
– Crawl bear/CDD
– lunge walk squat
Part 2
– Dora 100 Merkin, 200 squat, 300 LBC using the stairs and a running path
Part 3
– dips/box jumps
– Flutter/hello dolly

MARY: yes
ANNOUNCEMENTS:
COT:

WARMUP: Mosey to Sunbelt parking lot for:
Side Straddle Hop, Windmill, Imperial Walker, Hillbilly Walker, then some Lunge Walks and Standing Jumps
THE THANG: back to base for 2-3 trips through illuminated Board of Pain paired with a grunge playlist featuring Audioslave, STP, Pearl Jam:
1. Merkins-30
2. Peter Parter (from Plank Position) – 30 each side
3. Low Slow Sumo Squats – 30
4. Jumping Squirrels – 15
5. LBCs- 40
6. Box Step w Jump – 15 each leg
7. Box Cutters – 15
8. Freddie Mercury – 40 each side
MARY: Rosalita, American Hammers, Windshield Wipers
ANNOUNCEMENTS:
COT: Prayers for starting a family, adult kids figuring out college life and getting jobs, upcoming surgery. Praises for new daughter-in-law and visiting family, health and families doing well.