Less than 1/2 Mile

Pax of 7 for cold Thunder workout, some complaints about the short run to warm up.  I know Thunder is not a running workout, but come on, not even 1 mile :).

FNGs:  None

Warm Up:  SSH, Cherry pickers, L+R overhead stretch, fazio arm circles

The Workout:

Run around soccer fields to playground:

5 sets of five exercises:

5 pull ups,  5 diamond merkins, 10 merkins,  10 lbc’s,  15 squats

Jog to rock pule:

5 sets of five exercises:

12 curls, 12 tricep presses, 12 lunges, 12 upright rows,  12 shoulder press

Jog to pavilion:

3 sets of 3 exercises:

Balls to wall, Dips, Step ups

Mary:  Shoulder taps, box cutters, LBC’s, WWII, plank

Announcements:  Ruck on Saturday, Christmas party…  see slack

Prayer:  Family of Forcep’s uncle who died of covid, recovery for Pikachu’s wife back