EC:  Emeril, 187, Nemo, Java, PSI – 2.4 miles.   Bernie/Banana Seat – 6 miles.  CHiPS – TBD

Vests: Java – Breathtaker

Fartsacks:  1 – Verbal HC, 1 HC on Facebook

Excuse lexicon addition: “Had to get bikini wax for CSAUP outfit. Was the only opening she had” –  M4L

“IT band was still really tight from yesterday – I’m out this morning”. – Pikachu

Warm Up:

½ Mile Jog

½ Mile Jog – Good Mornings, Cotton Pickers, Imperial Walkers/Hillbillies, Sumo Squats, Dips

The Workout

Grab a rock

Tennis Courts – Run your rock to one end, 1 squat, leave the rock

Run to the other end 1 Merkin.

Run to other end pick up rock and run back to other end.  2 squats leave rock.

Run to other end 2 Merkins

Run to other end pick up rock and run back to other end.  3 squats leave rock.

Run to other end 3 Merkins

Continue until you’ve done 55 Merkins and 55 Squats

Indian Run while carrying rock and alternating between tricep extensions and bicep curls

Two stops along Indian run.  1 for LBC’s x20 and 1 for WWII x20.





X20 Low Slow Flutter

X20 Homer to Marge

X20 Pickle Pounders

Name O Rama – Normal name o rama but after you do your name everyone does one burpee for total of 15 burpees.

Total running ~2.3 miles


Christmas party at M4L’s December 16th at 5:30pm

CSAUP on December 16th at 6am

Prayers: Clay – Roger Rogers neighbor, Crab legs

Passage:  Matthew 7:13-14 –  Enter through the narrow gate.  For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.