Purple Cobra BackBlast
Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:
Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins. Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner. 7 laps.
Half Way There: Wheel Barrel with partner halfway around the loop and switch. Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).
Merkin Shuffle @ 5 count
Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling