14 stalwart souls arose early this morning from their post-holiday slumber, breathing deep the un-gathering gloom, they set off for a warm up lap around the parking lot.

THE THANG

Jog around parking lot

COP Warm Up

  • Good Morning 15x
  • Windmill 15x
  • SSH 15x
  • Merkin 15x
  • Squats 15x
  • Mountain Climbers 15x

Split into 2 groups – Group 2 Sprints first to top/bottom of Lot and then does the exercise – Group 1 does the exercise and then sprints to meet Group 2

  • Sprint 1 – 10 Burpees
  • Sprint 2 – 20 Jump Lunges
  • Sprint 3 – 30 Merkins
  • Sprint 4 – 40 Squats
  • Sprint 5 – 50 Mountain Climbers
  • Sprint 6 – 60 LBCs

Jog a lap and head to picnic tables for quick pyramid: 15 Jump Ups – 15 Derkins – 20 Jump Ups – 20 Derkins – 15 Jump Ups – 15 Derkins

Back to the Lot for another round:

  • Sprint 1 – 20 Burpees
  • Sprint 2 – 30 Jump Lunges
  • Sprint 3 – 40 Merkins
  • Sprint 4 – 50 Squats
  • Sprint 5 – 60 Mountain Climbers
  • Sprint 6 – 100 LBCs

Plankorama

COT

NAKED MOLESKIN

  • T-Claps to the pax for keeping whining to a respectable minimum (except Floppy – no t-claps to you for that, because you did whine – but #respect for being the War Daddy)
  • Lots of #inspectorgadgets out there today with new fangled Christmas toys
  • Several strong prayer req’s today: Costco mentioned a boy who lost his father, M Electrolux, Dufresne
  • New Years Day Convergence is 0700-0800 at Fletcher Park (Ball Bearings Site)
  • Always inspiring to see everyone going all out and sticking together – both are important
  • HH tonight – PR – 7:30
  • Sign up for Dufresne updates on Caring Bridge: ¬†http://www.caringbridge.org/visit/jyoung/journal

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