Greetings & Salutations.
Disclaimer.
Warm-Up: Typical Stuff

Main Event – Elevenses

1. Merkins and In-Cadence Bear Crawl. 10 merkins and 1 ICBC. Then 9 merkins and 2 ICBC. Then 8 & 3 and so on and so forth down to 1 merkin and 10 ICBC; combined total always adds up to eleventeen. Inserted a recovery lap around the parking lot at the mid-point.

2. Squats and In-Cadence Lunge Walk. Recovery lap at mid-point.

3. Heels to Heaven and In-Cadence Crab Walk. Recovery lap at mid-point.

Shits & Gigs:
Petri Dish – Superman Variations. Arms in front at 12 o'clock. Raise arms x 10. Arms at 3 & 9 o'clock; 10 x raises. Arms at 6 o'clock; 10 x raises. Then 10 x claps, moving arms from 6 to 12 o'clock.

Shoulder Variety – Focus & flex at top. Bend slightly forward at waist. Rotate arms backward x 10. Lateral raises x 10. Rotate arms forward x 10. Arms straight up x 10.

Community Mary:
-Hello Dollies
-Alternating Shoulder Taps
-Gas Pumps
-Hammers
-LBCs
-Flutterkicks
-J Los
-Dancing Chilcutts
-Stretches

Announcements:
-Running race fundraiser in BC on Saturday.
-XC MTB race in BC on Sunday.
-Q Sheets need your name.
-Knope-led Q School this Friday at The Wall.
-Catskill is recruiting for Habitat for Humanity build.

COT/BOM:
Holidays are approaching. Enjoy the time with loved ones. Have compassion and empathy for those who struggle during the holidays.

Moleskin:
-Tennessee Volunteers supposedly have an athletics team ranked #1.
-Duplo was on time today.