Date: 2024-12-11

AO: rumble

Q: Sharpie

PAX: Yogi (Florence), Bionic, Paycheck, Sharpie

FNGs: None

COUNT: 4

CONDITIONS: wet and warm ?

WARMUP: little arm circles 15ic

Forward claps 15ic

Overhead claps 15ic

through the tunnel 10ic

Low and slow squats 10ic

SSH’s 20IC

Imperial walkers 15ic

Hillbillies 15IC

THE THANG: grab kettlebell and Mosey over to the side of the parking lot

The 7 primal movement patterns.

movements that mimic

how the body is naturally designed to move.

These patterns are: squat, push, pull, lunge,

hinge, twist, and gait/carry.

Round 1

Kettlebell squats 20ic

Overhead press 20ic

High pulls 20ic

Weighted forward lunges 20ic

Bend overs 20ic

American hammers 20ic

Overhead carry to other side of parking lot, farmers carry back.

Round 2.

Sumo squats 20ic

Merkins 20ic

Single arm pulls (right side) 20ic

Reverse lunges 20ic

Tea kettles (right side) 20ic

Wood chippers (right side) 20ic

Overhead carry to other side of parking lot, farmers carry back.

Round 3.

Wide leg squats 20ic

Diamond merkins 20ic

Single arm pulls (left side) 20ic

Bonnie Blairs 20ic

Tea kettles (left side) 20ic

Wood chippers (left side) 20ic

Overhead carry to other side of parking lot, farmers carry back.

Round 4

Sumo squats 20ic

Bent over rows 20ic

Wide merkins 20ic

Weighted lunges 20ic

American hammers 20ic

Can’t remember lol

MARY: none

ANNOUNCEMENTS: lights for paws 19th

Awards breakfast 20th 5:30am

Christmas party w/M’s 21st

PRAYER REQUEST: bionics cousin Sid, Allen family, marriages

BOM: Sharpie

“MOLESKIN: good work this morning. Workout “”was designed so we could be under shelter if n, luckily the rain held out for most of it. Thank you for allowing me to lead SYITG “