Q: P3
PAX: Tropicana, Gibbler, Snitch (Cory Beilharz ), Russell Crook/Crablegs, Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 7
WARMUP:
SSHs
5 easy up downs
Tie Fighters
Cherry Pickers
5 easy up downs
hamstring/glute stretches
Shoulder/Lat/Tri stretches
Runners Stretch
Down/Up Dog
THE THANG:
3 Rounds:
10 Table Rows
20 Merkins
20 Squats
– Lunge Straight aways, walk back side of Pavilon
3 Rounds (w/cmu):
10 Thrusters
20 Lawn Mowers (10each)
– Lunge Straight aways, walk back side of Pavilon
3 Rounds:
15 Carolina Dry Docks
30 Hello Dollies (Single Count)
– Lunge Straight aways, walk back side of Pavilon
3 Rounds:
15 Curls
15 Presses
30 Toe Merkins (10 each direction)
– Lunge Straight aways, walk back side of Pavilon
3 Rounds:
20 Supermans
30 4-count Flutter kicks
10 Woodchoppers (each side)
– Lunge Straight aways, walk back side of Pavilon
MARY: Some pleasant stretching
ANNOUNCEMENTS: Winter Solstice Hike this Saturday. See Rainbow’s post above for details
COT: Acknowledgement to all the “M”s out there. They help us more than we are aware. We pray that they feel appreciated and we can be good partners.