The Big 3 and 1/2

1. MERKINS   2. LBCs   3. SQUATS    1/2.  80lb heavy bag    – Sounds like a glorious holiday party to me.  And so it was.

WARMUP:
Flutterkicks 15 IC
Freddi Mercury 15 IC
Box Cutters 15 IC
Plan Jacks 15 IC
Mountain Climbers 15 IC
Carolina Dry Docks 10 IC
Bobby Hurleys 10 IC
Burpies x 5

THANG:
Count off to assign each PAX a number. From hence forth every minute the QIC yells SWITCH. The next PAX in sequential order taskes to the bag duty.

Mosey to the wall – 1 PAX carries the heavy bag
Wall Sits – Pass the heavy bag down the line and back x2
Hip Slappers x10 IC

Mosey to the parking deck, Next PAX(#2) carries the heavy bag.

Every minute the next PAX in order switches to the heavy bag to perform machine gun punches and hooks while the rest do the following:
Run the ramp, bear crawl to the top
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC
Crab walk down the ramp, mosey back to the bag
Repeat!

Everyone had 2 rounds with the bag which gave us 8 rounds of:
Run the ramp, bear crawl to the top
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC
Crab walk down the ramp, mosey back to the bag
Repeat!

Mosey back to the wall for wall sits and heavy bag passes x 2.

Mosey to the pavilion for The Pledge

HIP SLAPPERS. 3 steps up, 2 down.

2 more rounds of
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC

COT: God has blessed us, let’s not keep that to ourselves(my selfish self).  If you feel your not up to it, no worries, let God take wheel and work through you. Much can happen when you allow yourself to become, more than yourself.

Great work men.  It was good to see many of the faces I had not seen since the CSAUP last Saturday.

I can’t remember much of the announcements or prayer concerns as exhaustion set in 17 minutes prior. Forgive me for leaving off important details.

Prayers: Dr. Feelgood and his family.
Announcements: Toy collection begins soon.