Date: 2025-01-04

AO: scrooge

Q: Pinto

PAX: Big Hurt, Big Worm, Squatter, thriller, Pinto

FNGs: None

COUNT: 5

CONDITIONS: Nice and 30*

WARMUP:

Little arm circles 15ic

Squats x10ic

SSH 15ic

Merkins x10ic

Jog lap around track

THE THANG:

11’s across parking lot.

Round 1: Squats and SSH.

Forward run down and backwards run back.

Round 2: Merkins and mt. climbers.

Forward run down and backwards run back on the odd count Merkins. Karaoke down and back on the even court merkins.

Burpee broad jump to opposite end of parking lot.

Slowsey to the block stash.

Rogue wave:

5 Curls

10 Curls

5 Shoulder presses

15 Curls

10 Shoulder presses

5 Kettle block swings

20 Curls

15 Shoulder presses

10 Kettle block swings

5 Upright rows

25 Curls

20 Shoulder presses

15 Kettle block swings

10 Upright rows

5 Squats with block

20 Curls

25 Shoulder presses

20 Kettle block swings

15 Upright rows

10 Squats with block

15 Curls

20 Shoulder presses

25 Kettle block swings

20 Upright rows

15 Squats with block

10 Curls

15 Shoulder presses

20 Kettle block swings

25 Upright rows

20 Squats with block

5 Curls

10 Shoulder presses

15 Kettle block swings

20 Upright rows

25 Squats with block

5 Shoulder presses

10 Kettle block swings

15 Upright rows

20 Squats with block

5 Kettle block swings

10 Upright rows

15 Squats with block

5 Upright rows

10 Squats with block

5 Squats with block

MARY: No

ANNOUNCEMENTS:

Registration for daddy daughter dance at cornerstone is now open.

Signup up for mileage challenge for 2025.

PRAYER REQUEST: Big Hurt and his sinus congestion.

Pinto’s dad for recovery and hopeful complete removal of cancer from lymph nodes.

BOM: Squatter prayer.

MOLESKIN: BW & BH are marathon committed as be ran 22 miles this morning instead of joining the rest of us.