This workout was designed with the weather forecast in mind. I wanted to give the pax a false sense of security by having the first 10 minutes of work take place under cover.

Conditions:
Wet / 50* / Wet

Warmup (all in cadence)
30 SSH
50 LBACs (40 forward/50 reverse/10 forward)
10 Imperial Walkers

Workout
Grab a coupon and mosey to the Gazebo
60/40/20 (10 minutes) build back up to 60 if you finish and time isn’t called
Monkey Humpers
Block Bench Press

Mosey to the Hill and partner up
Partner 1 at the bottom
Curls while partner
Bear crawl to the top
Flutter Kicks at the top x20
Run back and flip flop until time is called. 8 minutes.

Mosey back to the Gazebo
60/40/20 (10 minutes) build back up to 60 if you finish and time isn’t called
Lateral Step ups
Calf raises
10 Swerkins after each set.

Return coupons and mosey to where the flag should’ve been.

Return coupons and mosey to where the flag should’ve been.

Count/Name

Announcements:
Running from the Fountain with WAS.
Ladies will be present.
Be on your best behavior.
Bring $$$ to help give a family a better Christmas.

Prayer requests:
Flossy’s uncle having brain surgery today.

Kobayashi requests prayers or wisdom. Big decisions coming up.

There may have been another but I am a flawed individual and I don’t have the ability to recall it at the moment.

NMM:
Polly, “Oh but were only going to do 10 of those?” Talking about the 10 Imperial Walkers after doing 50 LBACs.
Thankful for the prayers of my F3 Brothers.
Written from the ER waiting room of Self Regional.

Until next time…