7 chilly men didn't stay that way for long
Warm up
It’s cold, need to stretch it out. R over L, L over R, arm circle, love yourself
20x SSH IC
20x Mtn Climbers IC
10x ISWs #MarkersFirst
10x Copperhead Merkins
The Thang
Parking lot Indian run with ruck plate zamperini (leader has ruck plate, pax in back does a burpee and sprints to the front to take ruck plate)
Mosey to track at bleachers
100m lunge walk
100m shuffle left
100m backwards run
100m shuffle right
Split in half
Group A – 400 M Run
Group B – AMRAP hands up merkins
Flip
Group A – 400 M Backwards Run
Group B – holds plank
Flip
Group A – 400 M Halleluiah Run
Group B – AMRAP LBCs
Flip
Hit Time, skip to Mary
Group A – 100 M Butt Kickers down, High Knees back
Group B – AMRAP Dips
Flip
Group A – 400 M Run
Group B – AMRAP Squats
Mary
10 x Reverse Crunches IC
10 x Low Dolly IC arms extended out #CTHT
10 x Low Flutter IC arms extended out
45 count mason Twist
Reflection
Supplement your faith with a generous provision of moral excellence, and moral excellence with knowledge, and knowledge with self-control, and self-control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone. The more you grow like this, the more productive and useful you will be in your knowledge of our Lord Jesus Christ. But those who fail to develop in this way are shortsighted or blind, forgetting that they have been cleansed from their old sins.”
2 Peter 1:5-9 NLT
Moleskin
– Wasn’t boot campish enough for some as we did a fair amount of running. There was a special request to avoid rolling around on the wet ground by someone that didn’t even post #WTH
– Clark talks about the size of his package
– Marker keeps the Q after class to ensure he knows how to do ISW
– Friday special guest Q and collection of toys #BeSantaClausForSomeone