Warm Up:
1/4 mile jog to Ample Storage – 20 dips IC on guardrail
IC – 25 SSH, 20 Imperial Walkers, 20 Cotton Pickers, Fazio Arm Circles 10 ea. direction, Downward dog hold to stretch calves
Workout:
Partner up – 1 partner rail crawls down handicap ramp while other partner performs dips / derkins. Switch up and repeat. 2nd time around rails are crawled going up ramp while partner performs LBCs.
1/4 mile jog back to tennis courts – split into 2 teams then partner up – one 50lb 6′ log in one corner of courts – one 70lb 7′ log in opposite corner. Partners shoulder carry post while lunge walking length of 4 courts while remaining teammates bear crawl beside log bearers. Get to corner all team members do 10 squats – logs still held by original partners, teammates crab walk to continue across width of courts and then drop log and all team members perform 10 burpees OYO. Switch up log bearers while opposite team performed same exercises in clockwise manner. Rinse & repeat – log partners carry log overhead and arm press it length of courts while teammates duck walk alongside. 10 squats / 10 burpees OYO. Rinse & repeat partners log curl & teammates bear crawl.
10 Burpees in middle of courts
Balls to the wall – end pax bear crawls past line for complete rotation
Jack Webbs 8 x 32
Mary:
25 LBCs
20 Dying cock roaches
20 Pickle pounders
Announcements: Xmas party at M4Ls house 12/16/2017
Prayer requests: Buttwaxes M is in job promotion process with the state. Dryrot to have a smooth closing for rental property.
YCH led us out in prayer.
Double D
