EC

circuit of pull-ups, kettlebell Swings, air squats and a run to the end of the parking lot.

Juco, Riggs, Justice, Low Tide, Assisi, Sweater Vest, Shake It, Toolbox

Thanks for the playlist!

Introduction

So thankful to have been introduced to this group this summer by my friend, Fart Lock…I mean Low Tide.  OBT’s visit was a kick-in-the-pants to step up and Q.  I narrowly missed splashing merlot on the 400s.  Thank you for the opportunity to lead.

Warmup

Side Shuffle Hop…with Riggs’ arrival serving as a timer

Imperial Walker

Slow Willie

Little Baby Arm Circles

Jump Squats

Supermans (alternating)

MC Hammer:

5 Mountain Climbers, 5 Merkins

10 Mountain Climbers, 10 Merkins

15 Mountain Climbers, 15 Merkins

10 Mountain Climbers, 10 Merkins

5 Mountain Climbers, 5 Merkins

The Thang

Mosey to the bottom of the Hill adjacent to parking lot.

Dora (partnered routine):

one partner work towards goal of 150 air squats and 60 burpees, while other runs to the Help light at the top of the hill and back; alternate running and exercise between partners until reach goal.

Mosey to the wall adjacent to the Track

BTTW for 1 minute

Fellowship jog around the track

The Dirty McDuece

Carolina Dry Docks, Jump Squats, Flutter Kicks

Sprint 400

Merkins, Jump Lunges (highlight of the ME), Heels to Heaven

Sprint 400

Diamond Merkins, Jump Squats, Freddie Mercury

Mosey to the Parking lot

Mary

Ring of Fire: hold plank until each Pax completes 5 Hand-Clap Merkins

Intended to finish as we started, with the MC Hammer, but the clock saved us…

COT

Extended Mumble Chatter about Shake It’s workout count multiplier

Werewolf workout at Devil’s Ridge on Jan 1.  Stay tuned to slack for more info.

Moleskine

Look forward to seeing everyone for Snots Christmas morning beatdown!