WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.
WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose
WARMUP:
SSH, Broga squats, hillbilly walker
THE THANG:
5 rounds of
5 pull ups
10 swinging derkins
15 squats
20 LBCs
Laps around playground
Mosey over to hill
7’s
Burpees at the bottom
Jump squats at top
Mosey down to pavilion
3 rounds of
Dirty Myrtle
Wall sit 10 count
Start working our way back to COT stopped twice for plank and American hammer
MARY:
ANNOUNCEMENTS:
Read news letter
COT:
WARMUP: Yes, this is important. It was also cold
THE THANG:
4 corners around the old Rite Aid:
merkins, squats, flutters, burpees
ADHD Mosey
Pick up 2 rocks and do some squats
Hand release negative merkins with hands on the rocks
ADHD Mosey
Bulgarian Split Squats & Derkins on benches at Grace
MARY: More of hip mobility in exchange for Mary. You do the math.
ANNOUNCEMENTS: Golden Corral and Stockade are merging and becoming The Forge on Wednesday/Friday. Effective 1/1
COT: Was held. Had to be there
WARMUP:
Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift:
THE THANG:
Mosey to trail behind parking lot
Partner up
2 rounds of Burpees while partner runs up hill and back
2 rounds of Flying squirrels while partner runs hill and back
1 round of Shoulder Taps
1 round of something
Next up was 22 days of Christmas
Day 1: Burpees with overhead clap
Day 2: Side lunges
Day 3: Broad Jump
Day 4: Leg Lifts
Day 5: merkins
Day 6: Freddy’s
Day7: Sumo Squats
Day 8: reverse lunges
Day9: sumo squats
Day 10: jumping jacks
Day 11: forward lunges
Day 12: jump squats
MARY:
Partner does swing crunch while other runs around playground
2x
Sprint to COT
ANNOUNCEMENTS:
12/24 convergence at NAFO
COT:
Prayers for all dealing with tough times and our man Sofrito to heal up:muscle:
WARMUP: pledge of allegiance
THE THANG:
1 mile lap Four corners with 5 burpees 10 merkins and 15 leg raises at each corner
MARY: Dis you know??
ANNOUNCEMENTS: Christmas is 5 days away
COT: Pray for the children
WARMUP: marshmallows around a campfire
THE THANG: running
MARY: brought hot chocolate after the run
ANNOUNCEMENTS: Santa Claus is coming to town
COT: aye
WARMUP: 4 mile Route was described
THE THANG: Head up Munn, left on Harris, loop through WEP and back.
MARY: 2 minutes at the end.
ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter
COT: Prayers for families, parents, patience and healing
Old bay had every intention on Qing however a call from the M created a change of plans due to a water leak at home.
Fortunately he gave me the winky to make it all happen. We did a little warmup and took a mosey to the back lot.
Cones were set out and the fun began. Center cone exercise was assigned by Tang 5 merkins.
The 12 cones of of Christmas are as follows
50 Freddie Mercurys
25 SSH
10 flying squirrels
25 box cutters
50 flutters
40 plank jacks
50 mtn climbers
10 Turkish getups
10 jump squats
25 hello dollys
30 CCDs
50 squats
That’s all she wrote. Solid workout. Thanks <@U08G28Z7E>