Warm-up
SSH X 20 IC, Cherry Pickers X 10 IC, Windmill X 12 IC, CDD X 10 IC
Thang
Mosey from clubhouse to corner of Overlook Cove Rd and Overlook Mountain Dr. Launch from corner – 6 mailboxes up the hill. Run to first mailbox – 15 merkins, run back to launch point – 5 burpees, Run to first mailbox – 15 merkins, run to second mailbox – 15 LBC's, run back to launch point – 5 burpees. Continue through 6 mailboxes – rotating between 15 merkins and 15 LBC's and 5 burpees at launch point.
Mosey to bottom of hill on Mountain Cove Dr. 4 backwards runs up the hill to the cul-de-sac on the left. Circle after each run for ab work: 15 WWII IC, 15 leg lifts IC, 15 low flutter IC, 10 crunchy frogs IC.
Run back to clubhouse. Circle for Mary. 15 box cutters IC (Twister), 10 W-up's (Surf), 15 American hammers (Q), 5 burpees (Q)
Moleskin
- Pax was in agreement the Christmas party hosted by El Tigre was a fantastic time. Thanks again El Tigre and Lisa.
- Solid work today fellas – 2.7 miles running, 180 merkins, ~250 abs, etc. Good push from all.
- Surf and Turf pressured Q into wearing one of his weight vests for the workout. Thanks for the push Surf…..made the workout all the harder.
- Prayers for Surf's dog and my brother, Dori, who had some back issues over the weekend that put him in the ER (should be fine but in some pain).
- Thanks for letting me lead today fellas.