THE SCENE: Heavy Rain, 39 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC | 20 |
Arm Circles -forward thumbs up – IC | 15 |
Arm Circles -forward thumbs down – IC | 15 |
Big Arm Circles -forward thumbs up – IC | 15 |
Cherry Pickers IC | 20 |
THA-THANG:
IN Da Chapel |
10’s |
Sloow Merkins IC – 1 , then arm thrust straight up x2, then 2, then 4 x arm thrust, etc til 10 + 20 |
11’s – increase by one |
American Hammer (4x) – Jump Squats |
Mountain Climbers (4x) – BBS |
bobby Hurleys – Alabama Ass Kicker |
Grab a CMU |
25 pull ups |
25 Rows |
25 Push Ups |
On sixes, pass the CMUs in line with legs up – 12 X |
Squat Potato – line up in Squat position, pass CMU down line |
LT Dan’s for 2 mintues |
4 Minutes of planking |
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
@sparkler, @Jinxy, @lillydipper, @high heels, @iceman, @J-Lo
CIRCLE OF TRUST/BOM:
Martin Luther
They gave our Master a crown of thorns. Why do we hope for a crown of roses?”
Revelation 14:13
Then I heard a voice from heaven say, “Write this: Blessed are the dead who die in the Lord from now on.” “Yes,” says the Spirit, “they will rest from their labor, for their deeds will follow them.”
MOLESKIN:
Praying for @abscess family, @Iceman’s friend, the Smith’s in AZ and @Pinto
ANNOUNCEMENTS:
none