EC:  Emeril, 187, M4L, CHiPS, Nemo

Vests: 187

Fartsacks:  Kid Cracker

Excuse lexicon addition: “If I delete my HC from Facebook I’m sure no one will notice”

Warm Up:

½ Mile Jog

½ Mile Jog – Imperial Walkers/Hillbillies, Cotton Pickers/Good Mornings, Fozio Arm Circles/Step Ups,  Imperial Walker Squats/Merkins

Jog to the ramp

The Workout

Ramp Work:   Bear crawl every 2 light posts.  Perform an exercise and then bear crawl 2 light posts.  Exercises x10 Merkins, x25 LBC’s, x10 squats, x25 Low slow flutter, x10 ?, x25 Freddie Mercuries

11’s at Tennis Court – Merkins and Squats


X25 Pickle Pounders

X20 Homer to Marge

Total running ~2 miles

Announcements: Thursday Disney workout moved to 6am.    Christmas party at M4L’s to include a toy drive to support CarPex

Prayers: Clay – Roger Rogers neighbor, Crab legs, Shredder mentioned the Clarks and their battle with Cancer.  Blue Hen’s sister in law.  Also, anyone and everyone battling this disease.

Passage: 2 Timothy 4:7:  I have fought the good fight, I have finished the race, I have kept the faith.