Warm-up
Shuffle left for two laps
Shuffle right for two laps
10 Toy Soldiers IC
5 Dippy Birds IC each side
10 Windmills IC
The Thang
Mosey to the pull-up bars
5 Pull-ups OYO
5 Diamond Merkins OYO
5 Pull-ups OYO
10 Incilne Merkins OYO
5 Pull-ups OYO
10 Close Merkins Regular Merkins
5 Pull-ups OYO
10 Wide merkins OYO
Mosey to the blocks and get a block and bring it to the top of the hill behind the school
25 Curls for the girls IC
5 Diamond merkins OYO
10 Skull crushers IC
10 Carolina drydocks (Airforce pushups) OYO
20 Overhead press IC
15 Regular Merkins OYO
15 Bent over rows IC
10 Wide merkins OYO
Blocks up and mosey to in between the lunch room and something else
10 London bridges start with right hand IC
10 London bridges start with left hand IC
5 Diamond merkins OYO
20 Jane Fondas left leg IC
15 Regular merkins OYO
20 Jane Fondas right leg IC
15 Wide merkins OYO
Mosey to the brick wall
10 or 15 decline merkins OYO
Mosey to the benches in front of the school
20 Dips IC
5 Diamond merkins OYO
20 Fire hydrants right side IC
15 Regular merkins OYO
20 Fire hydrants left side IC
15 Wide Merkins OYO
Mosey back to the launch pad
MARY
15 Rosalita Whips IC
2 rounds of protractors
1 minute of low planks
Reflection
Matthew 5:14-16
14 “You are the light of the world—like a city on a hilltop that cannot be hidden. 15 No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. 16 In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.
I hoped to find a bible verse that was about being thankful since we were one day away from Thanksgiving, but this one stood out to me so I went with it. I pray all the time in our COT that we can be a shining light. This bible verse says that God made us a shining light for us to show the glory of God. Let's go do it
M/C
Crabby Patty was concerned about YHC remembering the correct amount of exercises we did. He had a reason to be concerned.
I chose this workout to get us prepared for the Murph and it didn't work. The Murph still sucked.
Everyone seemed really excited for the Turkey Bowl. Turned out to be a damp one, but still fun.
No legs as promised, but maybe some hip work.
Great work by all
Pray for Coat Facrtory's back and he starts feeling better
Sorry for the late BB, but at least it happened.
Thank you guys for letting me lead and always pushing me to be better.
Thank you,
Mater