The day after

Pax of 11 showed up to work off those pies

Warm Up:

Jog to concession stand. 20 SSH-IC,10 goodmornings -IC, 10 IC Fabio arm circles forward and reverse, 10 a cotton pickers IC, arm stretches across chest and behind head.

The Workout:

Forties- 10 dips/30squats, 15 dips/25 squats, 20 dips/20 squats….30 dips/10 squats.

Walk like Egyptian-in a pax hold lunge while last man runs to front.  Repeat two rounds alternating legs.

Bataan death march – Indian run with last man doing 3 burpees and then running to front. Repeat until back side of courts near rock pile.

pair up and one pax grabs 2- smaller rocks and one grabs large rock. Par1 does 15 arm raises while 15 par2 does triceps ext. par 1 does 20 side bends while par2 20 rutroos.

Return rocks and to tennis courts we go. Wave Ring of burpees. Hold plank while 1st pax does burpee. When finished next pax does 1 burpee. Continue around ring until at start. Up reps to 2 burpees then 3 burpees, then 4 burpees.

Line up on line and run to end of court perform exercises that go with the BLIMPS routine. 10 count (Burpees,lunges,IW,merkins,plank jacks, and squats).

Mary: 20 lbcs, 20 ic low slow flutter, 20 boat canoes.
Announcements: soul crusher this weekend at sugg farm. Grand Prix challenge in Jacksonville, no
Prayer:stove pipes knee to mend, missed loved ones during the season. Soldiers not home for Christmas, safe travels,