So Long, and thanks for all the Merlot!

CONDITIONS

mid 20’s but dry snow on the ground!

Warm Up (Circle of Pain)

• Mosy two laps and circle up for Halo’s x 10, Squat x 10, Third Grade Exercise x 10, Imperial Walker x 10, mosy to the playground.
• Pull up x 5, Swing extensions (stand in front the swing, hold it with your arms, push it out as far as you can, supporting yourself with it and your core) x 10. repeato x 2. Mosy to the stairs.

The Thang

5 rounds: 5 burpees, 5 step up high knees (HC), run top of stairs, 5 decline merkins on the benches.

Mosy to the bike racks and stairs.

3 rounds: Sprint down one lane of bike racks (length wise), 5 squats, spring back, 5 squats, repeato down each lane, run down the stairs, 5 decline merkins, run up the stairs.

Mosy to the football field. Lunge walk 20 yards, broad jump 20 yards, repeato till end zone. Mosy back to starting spot.

6MoM

• Penguins x 25, LBC’s x 25, Frozen Freddies x 25.

COT

We talked about the end of the year, closing of things and the opportunity to reset and declare new purposes, and intentions for the new year. YHC also shared how critical the fellowship is in my life. I’ve been injured, sick, or out of town largely for the last 8 weeks, and though I kept up my workouts, even my M commented on me being off. I need the group. This has been the best week of the last 8 because of it. Thanks!

Great work men!

Walkman