Conditions – 19 and clear and cold!
THE THANG
Warm Up
Side Straddle Hops – 20x IC
Step out Squats – 20x IC
Arm Circles Forward – 10x IC
Arm Circles Reverse – 10x IC
Dive-bombers – 10x IC
1 Lap around the parking lot
Challenge Retest
2 min Merkins
2 min Rest
2 min BBS
2 min Rest
5 min Burpees
Cinder Block Circuits
4 stations at the corners of the parking lot. 60 sec at each station with 5 sec transitions to get to next station (you better run!) for 4 Rounds…
- Station 1 = CB Sumo Squats
- Station 2 = CB Log PT
- Station 3 = CB Swings
- Station 4 = CB Squat to Press
Abs
4 ct. Flutter Kicks – 20X IC
Hello Dolly – 20X IC
American Hammers – 20X IC
COT
Name-o-Rama PAX of 39 strong including 1 FNG!
BOM
YHC – “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” (1 Cor 16:13-14)
MOLESKIN
The first week of December the PAX accepted a challenge. The challenge was max number of the following: 2 min Merkins, 2 min BBS and 5 min Burpees. This gave everyone a baseline to work from and improve upon over the month. Today we took the retest…BAM!!! The growth was incredible. It’s amazing what a group of men, banding together can do in a month! After the retest we got to play with cinder blocks. It was a cold morning, but mummblechatter was high everyone left better than when they started.
Now it’s time to keep getting better physically, mentally and spiritually together in 2016…