AO: Rumble
PAX: Belding, Sharpie, Jefferson, Yogi, Frodo, Bunker, Big Hurt, JAX (QIC)
Warmup:
SSH x20 IC
Plank Jacks x20 IC
Mountain Climbers x20 OYO
Mosey to corner of street
The Thang
EMOM Round 1
Squats (60 sec)
High Knees (60 sec)
Reverse Lunges (60 sec)
High Knees (60 sec)
Explosive Lunges (60 sec)
High Knees (60 sec)
Squat Jumps (60 sec)
High Knees (60 sec)
Indian run up hill to Lindberg Dr
EMOM Round 2
Merkins (60 sec)
Shoulder Taps (60 sec)
Dry Docks (60 sec)
Shoulder Taps (60 sec)
Plank Walks (60 sec)
Shoulder Taps (60 sec)
Alternating Deltoid Combo (60 sec)S
Shoulder Taps (60 sec)
Indian run back to Woodstone Dr
EMOM Round 3
Burpees (60 sec)
Squat Jacks (60 sec)
Interrupted Burpees (60 sec)
Squat Jacks (60 sec)
Up Downs (60 sec)
Star Jumps (60 sec)
Squat Jacks (60)
Mosey to parking lot
EMOM Round 4
LBC (60 sec)
Bad Boys (60 sec)
Left Plank Oblique Lift (60 sec)
Right Plank Oblique Lift (60 sec)
Early Christmas surprise – Flutter Kicks (60 sec)
Gentlemen, this was a fun one. Painful no doubt. Never want to do anything like it again until my next Q. Thank you for showing up and showing out. Giving it your all and pushing me when I wanted to quit. Be a blessing today, men!
Prayer Requests/Announcements/Praise Reports
1. Bunker’s daughter Abby recently engaged. Congrats to you and the wedding crowdfunding campaign!
2. Friday morning breakfast/awards ceremony. It’s not too late to view for Sharpie as FNG of them year! Need confirmation of sign up sheet
3. Saturday morning parade. Wear your F3 gear!

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