WARM-UP (5MINS)

After taking care of the disclaimer, we run to the first stoplight on the way to Evans and back

The Thang:

 LEGS AND ABS (20MINS)

Each PAX count off 1 & 2

Group 1: Silverback Legs

  • 10-minute EMOM at the shelter: 10 Overhead sit down Squats/10 overhead step-ups on the bench, plank till the end of the minute

 

Group 2: Hot Spot Abs

3 min Tabata Core/Abs with kettle Bell and 6 inches leg lift during the 10-second break

  • V Up’s (3MINS)
  • WW1’S (3MINS)
  • American Hammers (3MINS)

After 10 minutes…. Group 1 will switch with Group 2

WHOLE BODY (10MINS)

7’s with the group together (10 minutes) with Hot Spot

  • Burpees and thrusters with Bear Crawl to the tree and run back

 

ARMS (10MINS)

Last 8 minutes of Arms with Silverback

AMRAP in time remaining:

  • 10 Bicep Curls
  • 10 Tricep Press
  • 10 Ground to Overhead

Silverback and I wanted to bring a whole body workout to the gloom and we did.

Prayer requests

  1. Cold Cuts Neice (Jamie) recovering from a double mastectomy. Praise all cancer was taken out
  2.  Cousteau for all students starting semester crunch time, stress and mental well being
  3. All mentally and physically injured PAX
  4. Rafiki’s friend had a baby Emma May
  5. Teenagers anxiety and depression
  6. 22 Military vets kill themselves every day

Announcements

  1. The Situation created a Movember fund to raise money for men’s health awareness about prostate cancer and testicular cancer
  2. 2. Hot Spot reminded everyone that we will feed 5000 people this Saturday at the First Born Community center in Grimesland at 7:45am
  3. Candy Cane wants us to think about how working out is important. if your house is on fire can you carry out our family?
  4. Rafiki announced the Toys for Tots on December the 8th at the warehouse on Greene St from 10-12. We need volunteers
  5. Cold Cut reminded us to post at Eagles Ridge AO next Tuesday
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