AO: #Wile-e-coyote
Q: @Howitzer
PAX: @Pennsyltucky, @BigDif
Pledge of Allegiance
Mosey around the parking lot
Side Straddle hop X 15 IC
Mt climber x10 IC
Mt climber- Right arm x10 IC
Mt climber- Left Arm x10 IC
Imperial Walker x10 IC
3rd grade x 15 IC
Michael Phelps x 10 forward & x10 backwards
Merkin x10 IC
Mosey to the turf
Chest day TABATA- 10-20
Plyo push up w/ hand release X4
Prowler x4
Derkin x 4
Lateral Merkin x4
Shoulder tap Merkin x4
Box shuttle runs
3 broad jumps, sprint, shuffle, burnie, Shuffle x3
Abs TABATA- 60-30
Halo hip lift
Figure 8
Windshield wiper
Twisting Piston
Frog Crunch
Freedom Twist
Superman
Shuttle run w/ broad jumps x3 at each start
Stretch out
COT: So thankfulfor the opportunities & the Men we have the gift of posting with! Prayersfor all our service Men & Women, law enforcement, firefighters, EMT &Medical Staff. Prayers for Chris Talerico as he continues his battle with coloncancer. Prayers for @Beltway
backrecovery. Prayers for my Mother Betty Mac Wiseman the her eye sight returns.
Announcements:
· The #shock-and-thaw is coming 1 Januarystarts 0600 at #wile-e-coyote then to #parkwest, #ironsides and the fun continues allthe way to #sandpitt Sullivan’s Island where we end at 0900 with a Polar Plunge.
· 3rd F study friday 0730 every Friday morning at the Lowesgrocery. Check out the #the-hills-3rdf channel for details.
· Beer summit is back usually a 1700 start time. Check the #beer-summit channel for details.
· Check #eastbound-and-down channel forSundays 0600 Sullivans Island for Ruck or Run.