It’s form week, so we are going to work on form.  Exercise’s will all be done inside a circle, if your form is bad, you get to leave the circle and do (10) penalty burpees.  YHC can call you on bad form and you can call yourself, good luck.

Warmups:

SSH x 30 IC

WMH x 10 IC

Arm Circles x 10 IC

Reverse Arm Circles x 10 IC

Imperial Walkers x 25 IC

Calve Stretch

Quick fellowship lap around the car rider line circle

The Thang

A circle was formed using a 50′ hose and about 20′ of rope.  All pax must be inside the circle for the rest of the workout.  We setup a circuit with the following exercises all to be performed single count x 10, then onto the next one, form of travel and distance of travel to change between stops on the circuit.

Merkins

WWII

Squats

Carolina Dry Docks

Alternating Lunges

Curls

Travels:  1) bear crawl all the way around the circle until you pass you original spot 2) crab walk 3)Traveling hillbillies 4)Duck walk 5)Broad Jump and a few others I have already forgotten.

2 PAX called themselves out for leaving the circle and did (10) penalty burpees

YHC called everyone out for lying about having good form for the entire workout and we all did (10) penalty burpees before mary

Mary

LBCs x 30 IC

Boat – Canoe

COT

Chatham Year End event and awards on Saturday Night at 8pm at Briar Chapel Clubhouse, all are welcome, bring beer.

Go out today and focus on the relationships that are most important M’s and 2.0s.  Be leaders for them and in the community.  Amen.