Warm Up:

 

SSH

Good Mornings

Don Quixote

Arm Burners

High Knees

Butt Kickers

 

Mosey to Hole #1

 

12 Days of Christmas

 

Every 10 yards do 7 reps of each of these exercises

 

Round 1: 

 

Up-Downs

Mericans

Squats

 

Run ¾ mile around all of Bill Fay

 

Round 2:

 

Use cinderblocks

 

7 reps of each every 10 yards

 

Rows

Thrusters

Cinderblock Swings

 

Run ¾ mile

 

Round 3:

 

Every 10 yards do 7 reps of each exercise

 

Big Boy Situps

Freddie Mercurys

Row the Boats

 

Run ¾ mile

 

Round 4:

 

Using cinderblocks every 10 yards to 7 reps of each exercise

 

Decline Merkin

Flutter Kicks

Bench Press

 

Run 1.5 miles

 

Everyone finished rounds 1 & 2.  I believe we had a few Studs that got through 3 rounds.

Finished in COT:

 

Prayer Request- Nation, PAX Dealing with Mental health issues that are left unspoken, Joeys friend Ashlyn, First Responders and esp. NLVFD having a live burn today, Jennifer Applegarth with cancer.

Announcements- Feed 5000 next weekend, F3 Food Drive for Marys Kitchen, Toys for Tots today and first 2 Saturdays in December.

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