YHC has been feeling the need for more cardio lately, so based on my arm and core heavy workout yesterday, I opted for the Cardo day today. Last night, I set up my workout timer app, Seconds, with an 11 minute circuit for us to do three times.

WARM UP
SSH x 24
WMH x 12
Windmill x 12
LBAC x 12
RLBAC x 12
Imperial Walker x 12
Hillbilly x 12

THE THANG
We moseyed over to the tennis courts with a speaker and the timer in hand, and got rolling. The timer was a alternating 45 seconds cardio exercise and a 30 second body weight exercise. Here is the sequence we followed:
SSH
Merkins
Jump Ropes
LBC
Mountain Climber
Squats
High Knees
Merkins
Butt Kickers
LBC
Burpees
Squats
Smurf Jacks
Merkins
X jumps
LBC
Alternating Shoulder Taps
Squats
We did this sequence three times with a one minute break between.

MARY
Flutter Kick x 30 IC

COT
No prayer requests
YHC announced the F3 Holiday Fundraiser, the Holiday Party on 12/17, Ms invited, and the F3 Churham Mudgear Order. Links to all of these will be in posted in the Owl Theory Channel.
YHC took us out.

NAKED MOLESKINE
Thank you fellas for the opportunity to lead.

SYITG