Big day for the Loonster and was happy to celebrate at our beloved Piranha – first Q as a 52 year old (its the new 32 btw) and first as a newly minted American. Can't tell you how grateful I am for hitting both of those milestones and no place I would rather be than with my Tribe.

Temps were expected in the low 30's, cold AF and I figured I better keep the chaps moving….ALOT…so that was my plan and here is how it all went down.

Welcome, pleasantries and disclaimer.

Active warm up focusing on moving large muscle groups:
SSH x10
Imperial Squats x 10 – 3 sets of each

Arm circles – both ways – IC x 10
Seal clap – IC x10
Overhead clap – IC x10

Group mosey to the back basketball court

Circle up – completed one half of intended HIIT work out:
AMRAP 2 lunges with a squat for 45 secs – 15 second break – 4 sets
AMRAP Merkin Jacks for 45 secs – 15 second break – 4 sets

Mosey to side of school

2nd half of HIIT:
Negative Merkins (slow 3-5 count down = pause at bottom – explode on the return up) – 45 secs – 15 second break – 4 sets
Negative Squats: (slow 3-5 count down – pause at bottom – explode on the return up) – 45 secs – 15 second break – 4 sets
For the final round we hit one set of each: lunge/squat, Merkin Jacks, Negative Merkins and Squats

Mosey back to StartEX

We ended with Mary and one of my favorites – TNT. This is my riff on "Thunderstruck" – where we go back to the Bon Scott days of AC/DC with their classic "TNT" – in a plank position throughout, Pax are instructed to shoulder tap for every "OY", and a Merkin for every "T-N-T" until the end of the song.

Announcements:
Christmas party sign up / 17Dec
Reminder for F3 Charity drive

Silent prayers for those in need (shout out to Co Q Count Chocula whose family is battling the crud)

COT: YHC feels strongly that what we see in our own little part of the world, is a reflection of what is in our hearts – and with that, we encouraged the PAX to find Love, Peace, Patience and Grace in their hearts, so that we may see this in our world. May we be safe and blessed in all that we do.

If you made it this far? Thanks for reading.
AYE!