Tis the Season for a new site flag

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  • Workout Date - 12/12/2017
  • Q In Charge - Hot n Ready
  • The PAX - Hootie, Houdini, Stem Cell, Strep, Three Buck Chuck, Junk Bond, Weedwacker, Santiago, Sherpa, Peta, Clapper, Hot N Ready, FNG - Refund
  • AO - Main Thang

Main Thang – Dec 12 Backblast

13 pax showed up with the weather being right below 40 degrees ready to take on the challenges Hot n Ready had prepared for them.

Warm-up

20s

20 reps – in cadence count

Side straddle Hop

Imperial Walker

Merkin

Squats

Mountain Climbers

Burpees – oyo

Overhead Clap

Flutters

Dips

LBS

Mosey to tunnel

Relay race – two groups

Sprint to the end of tunnel – 15 merkins – sprint back – planks when finished

Losing team 15 jump squats

15 pull-ups and 10 bar jumps

Mosey to Lazy goat stairs

Groups of 3 – 1,2,3 – leg throws and stairs – alternate for three rounds

Buddy Lunges – 50 single count

Cartwheels across the bridge – heavy modifications***

15 pull-ups on other side of the bridge

I-beams – People’s chairs – 90 secs – one leg at a time, arms up and out

Mosey back to Peace Center stairs

Backwards Bear crawl upstairs

Mosey back to Main Thang

Popcorn choice – each PAX picks a quick workout to finish out the time.

Weedwacker – 10 diamonds

Hootie – 40 Freddie Mercury’s

Sherpa – 40 American Twist

Santiago – 20 Burpees

Houdini – 30 knee high jumps

Announcements –

Deuceable -Friday,  5am at Greenville Zoo – 6 miles with pain stations every mile.  Don’t be the one to reduce the Deuce!

Weedwacker brought a new site flag

Sherpa is back from injury

Prayer request – Santiago having another baby – Congrats!

Very proud of all our PAX who showed up and put out!  Welcome Refund!

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