- When: 11/24/2020
- QIC: Phoenix
- Pax: Antler (2.0), Chestnut, Farva - Kinston, FireAnt (RESPECT), Flux, Gopher, Grease Monkey - Kinston, Permit, Phoenix, Scrappy, Speed Square, Waterboy - Kinston
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.
WARM UP
- Side Straddle Hops x20
- High Knees x10
- Mericans x10
- Arm Burners x10
- Butt Kickers x10
- Follow me run 1/3 mile loop
THE THANG
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