Warmup
* 20 Side shuffle hops in cadence
*10 Diamond Merkins in cadence
* 10 Michael Phelps in cadence
* 10 Willy Mays hays in cadence
* Mosey to the Blocks
* Leg 1
** 10 braced block lifts, lean over & brace on left knee, & lift block right arm in cadence.
** 10 braced block lifts, lean over & brace on right knee, & lift block left arm in cadence.
** 10 block presses laying on your back in cadence
** 10 laying on back block extensions starting over check and then back towards ground in cadence
** 10 block sqats in cadence
** Mosey with block around AO back to start of AO
* Leg 2
** 10 Overhead presses with block in cadence
** 10 Dirkins on your block in cadence
** 10 Curls in cadence
** 10 hopping toe taps to block in cadence
** 10 block squats in cadence
** Mosey around AO and end up to front of School to benches
* Leg 3
** 10 Irkins on your block in cadence
** 10 dips with block in your lap in cadence
** 10 curls in cadence
** 10 dips with block in your lap in cadence
** 10 block squats in cadence
** Mosey back to put away blocks & then mosey back to AO
Back to Start for Mary
* Mary
** 15 bird dogs in cadence
** 15 Box cutters in cadence
** 15 plank jacks
Announcements
* F3 Churham Holiday Party at 401 Main Street Carrboro 6p- 9p
* 12/19/23 Chatham Holiday Party /Roast 7P at the Wall
COT
* We are so very fortunate to be alive after all we have done in our lives, we are so blessed to be forgiven. Be mindful of opportunities to be gracious, kind and forgiving people to those around us. Be a source of hope for others.