THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Mosey just past the “boat” Complete the menu. Run lap after each exercise and number of reps.
- 10 burpees -run lap
- 20 inch worms-run lap
- 30 squat jumps-run lap
- 40 Merkins -run lap
- 50 squats-run lap
mosey to the Backbone. Do exercise qty and run up to cone and back
- 10 pull ups
- 20 knee ups
- 30 second hold
- 40 bar taps (jumps)
- 50 flutter kicks
mosey back to AO doing a couple 20yd sprints on the way.
MARY:
Lots of Freddie mercurys, marge Simpsons, And side crunches
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
we talked about being one with our wives. We take care of our bodies and we take care of ourselves, our wives are part of us. We need to respect our wives and take care of them as we take care of ourselves.
MOLESKIN:
Good to have cottontail back.
ANNOUNCEMENTS:
Christmas party