• When: 11/23/2018
  • QIC: Freight
  • PAX: Def Leppard(R), Short Sale, Golddigger, Broke, Gumby, Bedpan, Dr Seuss(R), Hipaa, Oompa Loompa(R), Easy Rider, Pizza Man,

12 men found their way out of the fartsack to burn of the Thanksgiving gut. It was cold, windy and I was still full and sluggish. Oh well I volunteered for this!

Pledge

Let’s mosey to the deck to get out of the wind.

Warmup:

Seal Jacks x 15ic

Low Slow Slaw Squat x 15ic

Morroccan Nightclubs for a while. For added work throw in your longhorns!

CDD x 10ic

Flutter kicks x 10ic

LBC x 10ic

Man it’s hard to bend at the belly!

The Thang:

3 exercises on each level(we did 4 levels). Starting with 15 of each.

1st level-Donkey Kicks, Wall sit and march, Freddy Mercury

2nd level-Ski burps, lunges, dirty hookups

3rd level-bird dogs, plank jacks, broad jumps

4th level-Eddy Gordo(ask and I can show you), squats, burpees

Joe Hendricks on all the ramps going up of course!

Crab walk each one and mosey back to the bottom.

Do again but this time 10 each.

Running low on time I gave Golddigger the chose of option 1 or 2. He chose so we headed back to the flag.

Deep sea divers-15 up and 10 back down.

Circle up for the Iron Hulk. We had 12 so everyone got a chance to call it. 12/48 was the last count.

Pizza Man lead a few exercises while I grabbed my phone.

Sorry guys maybe next time we will do shoulders!

COT:

Namerama

Announcements-SFN C-town, Christmas party 12/15 info coming

Prayer Request- Family, Addictions

Moleskin:

A little word about how you are never truly not a sadclown. He is always there waiting to come out! Great to be out today. Do not take it for granted!