Q: Enterprise ,
PAX: Drebin, E.T., Chef, Gilmore, Lefty, Paterno, Enterprise
FNGs: None
COUNT: 7
CONDITIONS: Close to Freezing and a bit windy
WARMUP: LBCs, Side Stratal hops, self stretch, a little run.
THE THANG:
TABATA HIIT : 20 sec workout doing max intensity. 10 sec rest.
1st TABATA
Merkins
Squats with coupon
Burpees
Diamond merkins
Thrusters
Blockees
Rows
Toe touches with coupon
Merkins command up downs
Squats with coupons command up downs
2nd TABATA
Sprints 8 sets
3rd TABATA
American hammers
Freddie mercuries
J Lows
Toe touches without coupons
Toe touches with coupons
Mountain climbers
Hollow hold thrusts with coupon
Flutter kicks
4th TABATA
Jumping lounge with coupons
Rifle carry lounges
Squats with coupons
Single leg jumps over coupons left foot
Same but right foot
Jumps back and forth side to side over coupons
Jumps but back and forth over coupon
Kettle bells
5th TABATA
Clapping merkins
Inclined merkins
Jumping merkins
Declined merkins
Diamond merkins
Divebombers
Pike merkins
Wide merkins
Shoulder press 50
MARY: Did a couple abs exercises.
ANNOUNCEMENTS:
20th Dec TBD potluck sugar hill or well timbers
1 mile challenge
COT:
Prayer requests:
E.T.’s Daughter passed drivers license test!
Lefty’s Pastor’s wife (Heather) rare blood cancer that affects brain and no cure is available. Trying chemo.
