AO: Rumble
PAX: Dipstick, Duck Tales, Mr. Rogers, Wee Man, Kimchi, Sharpie, Yogi, Night Light, JAX (QIC)
Warmup:
SSH x10 IC
LAC x10 IC
Reverse LAC x10 IC
Low N Slow Squat x10 IC
Merkin x10 OYO
Thru The Tunnel x10 IC
The Thang
Mosey to first light post – Let’s go postal! Not really
Post 1: 10 merkins
Post 2: 10 squats
Post 3: 10 reverse lunges per leg
Posts 4-6 – Repeat each exercise from posts 1-3 in order
Mosey between each post
Shoulder taps for the 6
Mosey to bus loop

EMOM Circuit (JAX Mom’s B Day Circuit)
Each PAX grab a bench
Bench 1: Box Jumps
Bench 2: Dips
Bench 3: Incline Merkins
Bench 4: Burpee-Box Jumps
Bench 5: Al Gores
Bench 6: Decline Merkins
Bench 7: Dips
Bench 8: Exploding Lunges
Free PAX: 11s – Merkins – Squats
Each PAX alternates to the next station after 1 min of work
Mosey back to light posts
Post 1: 20 merkins
Post 2: 20 squats
Post 3: 20 reverse lunges per leg
Posts 4-6: Repeat exercises from posts 1-3 in order (20 per post)
1 min of flutter kicks
Mosey to parking lot
COT:
Happy birthday Mama JAX!
Prayer Requests/Praise Reports/Announcements
Livingston – Paralyzed from neck down in first wrestling match
Pom Pom’s M – Having tests done
Nurse Jackie’s M
Night Light’s M’s foot surgery – 12/13
Christmas Party with M’s – 12/12
Breakfast Christmas Party – 12/17
Christmas Parade Downtown – 12/18 – F3 featured

Thank you for allowing me lead you all, fellas. It’s always a blast and an honor!
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