Gopher’s Monday kettle bell workout was the inspiration for this beat down, trying to get as much practice in as possible before the “12 Days of Christmas”.

We circled up, introduction and disclaimer was given and warm up began.


  • Side Straddle Hops x20
  • High Knees x10
  • Mericans x10
  • Arm Burners x10
  • Butt Kickers x10
  • Follow me run 1/3 mile loop


After our run we spread out along the side walk and PAX were given a series of 3 exercises 7 reps each

  • 7 Up Downs
  • 7 Mericans
  • 7 Squats

After those were complete Pax would run across the yard to the pine straw (about 15 ft.) and complete another series of 3 x 7

  • 7 Big boy sit ups
  • 7 Freddie Mercuries
  • 7 Row the Boats

Pax would repeat this 3 times and then run the 1/3 mile loop.  This would be repeated until time was up. We ask a group picking up the six completed 3 rounds of this before time was up.  Then we circled up for countarama/namearama.

Prayer Request 

Chestnuts parents possible Covid

Wisdom over the Holidays

Covering the new FIA group

Big Orange and foster family

The widows and orphans especially during this holiday season

First responders




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