AO: The Pulpit
QiC: Lance
Pax Count: 6
Pax List: Credit, Croissant, Jack Rabbit, Junk Bond, Lance, Lion King
FNG Count: 0
Downrange:
Warm up:
Arm cycles
4 count squat
Merkins
Don Quixote’s
Side straddle hop
3 sets (75% pull ups, 15 merkins)
The Thang:
Set 1 – upper body – line up on the goal line. Starting at the goal line, 2 burpees, mosey to the 10 yard line, 10 merkins, back to the goal line, 2 burpees, run to the 20 YL and 10 Merkins…you get the idea. All the way to the far goal line. (1,100 yards, 20 burpees, 100 merkins). After all PAX completed, took a mosey lap.
Set of Stairs – 15 freddy mercuries; stairs – 15 slow squats – set of stairs – 15 lbc’s. Mosey to parking lot
End:
Round the horn abs: Jack Rabbit – Freddy Mercury; Junk Bond – big boy situp; Croissant – American Hammers; Credit – (bailed on us, claiming he had to get to bible study;)); Lion King – v-up, roll-up; Lance- 1 LBC to 4 Arm Raises up to 10:40.
CoT:
Prayers for Lion King’s friend that tragically lost their 27 yr old son; look over Croissant and his family as they travel to Charlottesville to be with family over the holidays.