Warm Up

Mosey to the Cement Circle by Gate 6

SSH x 20 IC

Low Slow Squat x 20 IC

½ Squats x 20 IC

Toe Release Squat Knee Ups x 20 IC

The Thang

Mosey to the picnic tables between Minges and the 10s court

Step Up Knee Up Curtsy Lunges x 10 each leg OYO

Elevated Lunge Step Up Knee Ups x 10 each leg OYO

Crossover Step Up Knee Up Reverse Lunges x 10 each leg OYO

Plyo Step Ups x 10 each leg OYO

Box Jump Squats using bench x 10 OYO

Box Jumps Squats using table x 10 OYO

Box Jumps to Pistol Squat using table (modification: Pistol Squats using bench) x 5 each leg OYO

Mosey to the bottom parking lot

Alternating Jump Lunge Suicides using the 6 light poles

10 alternating jump lunges, run to the 1^stlight pole, 10 alternating jump lunges, run back to the start point, 10 alternating jump lunges, run to the 2^ndlight pole, etc. (120 jump lunges total)

Mosey to the Cement Circle by Gate 6

Bulgarian Split Squats x 20 (10 slow, 10 fast) each leg IC

Mosey back to the flag

Prayer Requests: praise for Gomer to post this morning, travels for Gomer, work transition for Spalding and his team, Mr. Belding’s transition to Greensboro

Announcements: Tonka has the Q at #BoydLeeBeatdown tomorrow, New Years Day Convergence at the #CoopStronghold #EaglesRidge

Moleskin: Today’s workout was a modification from my original plan after straining my right bicep doing butterfly pull ups at the gym on Wednesday during Fran. Waking up to not being able to straighten my arm caused me to skip out on any upper body this morning. As a result, our lower half paid the price. It was a good one and the men who posted put in some strong work. We will all be feeling this one for the next couple days.