THE SCENE: Mid 40’s and foggy enough that I missed the turn into the AO…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
LBAC x20 each F/B IC
Imperial Squat Walkers x15 IC
Tempo Merkins x10 IC
Tennessee Rocking Chairs x15 IC
THA-THANG:
Blacksnake around the Fountain of Youth to the base of One Tree Hill
Balanced 4’s:
4 count merkins IC x4, all together, both bottom of hill and top, each trip.
4 trips up the hill: AYG Sprint, Bernie, Bunny Hop, Bernie hop. Recover mosey down
Mosey to the Grinder
Balance set up 40yd from the Pavalon
Split up into 2 groups (Light side, Dark side)
Team up, one PAX does exercise, one PAX running gems to the balance
For each set of 4 you complete, run one gem to the balance when partner returns.
2:15 for each exercise:
Merkins (4ct)
BBS (4ct)
Box Cutters (4ct)
Jump Squat (4ct)
Monkey Humpers (4ct)
Burpees (single count)
MARY:
10x Step Ups on picnic table bench
10x Derkins from picnic table bench
10x Step Ups on picnic table bench
10x Derkins from picnic table top
Circle up for some ab work on the nice Pavalon floor
Row your Boat – 4 rounds
Side crunch x15 each side IC
Cash out with LBC AMRAP before time
COUNT-OFF & NAME-O-RAMA
The 4s was with 15 PAX
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from yesterday (linked):
https://utmost.org/test-of-faithfulness/
MOLESKIN:
The Christmas tree at the top of One Tree Hill was a beautiful sight through the fog of this morning’s gloom.
The Balance exercises were timed and called out by an app because I’m lazy. You can set up whatever exercises and intervals you want, and it uses text-to-speech to call them out. Available for real phones. I-Toy owners are SOL. https://play.google.com/store/apps/details?id=com.hybrid.intervaltimer
ANNOUNCEMENTS:
Hammy celebrating 45 years with his wife! Inspiring! Don’t forget CSAUP Feb. 24. Gather at the Municipal Building instead of the Springbrook AO for the Saturday beatdown on 12/30!