Date: 2024-12-28

AO: rumble

Q: Bionic

PAX: Boucher, CDC, Samwise, Yogi (Florence), Sharpie

FNGs: None

COUNT: 5

CONDITIONS:

Damp but nice

WARMUP:

Bend and reach 8IC

Rear Lunge 8IC

Rower 8IC

Squat bender 8IC

Forward Lunge 8IC

Bent leg body twist 8IC

Merkins 5IC

Hip stability drills

– lateral leg raise 10IC (each side)

– Medial leg raise 10IC (each side)

– Bent leg lateral raise 10IC (each side)

– Sing leg tuck 10IC (each side)

Shoulder stability drills

– I raise 10IC

– T raise 10IC

– Y raise 10IC

– W raise 10IC

THE THANG:

Mosey to back of school**

Round 1-

1:30 seconds

Merkins/Air Squats

45 seconds

Merkins/Air Squats

Freddy Mercury’s 20IC

**Mosey to front of school

Round 2

Burpees 10oyo

V ups 20oyo

Monkey Humpers 30oyo

Side straddle hops 40oyo

LBC’s 50oyo

**Mosey to back of school

Round 3

1:30 seconds

MTN Climbers/leg tuck and twist

45 seconds

MTN climbers/leg tuck and twist

Freddy Mercury’s 20IC

**Mosey to front of school

Round 4

Diamond Merkins 10oyo

Heels to heaven 20oyo

Monkey Humpers 30oyo

American Hammer 40oyo

Merkins 50oyo

Stretches

Over head arm pull

Rear lunge

MARY:

ANNOUNCEMENTS:

New Year’s Day convergence 0700 @Scrooge

Dam to Dam run in February

Praise CDC 20th anniversary

PRAYER REQUEST:

Continue to pray for the Allen family and there loss

Pray for the Greer family as she continues to go through cancer treatment

BOM: Bionic

MOLESKIN:

Damp nice morning to work out. We had 5 men who worked off some Christmas pounds this morning. Moral was high. Had good mumble chatter as we got our sweat on! Enjoyed it fellas. Thanks for coming out and supporting each other.