AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), Simmons, Bail Bonds, Gmail, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris, Pana
FNGs: None
COUNT: 9
WARMUP:
– 20x SSH
– 12x Tie Fighters (forward and backward)
– Little of this/that
– 10x Tempo Squats
Q: Herbie
PAX: A-Rod (Nate Peterson), Simmons, Bail Bonds, Gmail, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris, Pana
FNGs: None
COUNT: 9
WARMUP:
– 20x SSH
– 12x Tie Fighters (forward and backward)
– Little of this/that
– 10x Tempo Squats
THE THANG:
– Mosey to the splashpad
– Partner up – P1 does the exercise, P2 runs the loop, flapjack
– BOMBS (combine partner reps to complete total rep count)
– 50x Burpees
– 100x Overhead claps (4 count)
– 150x Merkins
– 200x BBS
– 250x SSH (4 count)
– Mosey back to the flag
MARY:
– 15x Flutter Kicks
– 5x Captain Thor
– 20x Australian Snow Angel
ANNOUNCEMENTS:
– 1/1 Polar Plunge
– 1/4 Smokey’s Convergence
COT:
As we head into the new year, choose to do the hard. We do not have to wait until the new year to change our lives. Daily, choose to be the man your family, friends, church, community, and work need you to be.