December 28, 2017

Freezenut at the Lair

Lair, Uncategorized, Weekday

AO: Lair

QIC: Slicnut

PAX: C-Lo, Backseat, Slicnut, Proton (Willie Lowman)

Conditions:  Cold but not cold enough to freeze Slicnut(TM)

Warm-a-rama:
SSH IC X 20
Lunge X 20 (10 Each leg)
Bobby Hurley IC X 15
Windmills IC X 20
Annies IC X 10 (each arm)
10 Burpees

The Thang:  Mosey to Playground
ATM:
Shoulder Tap IC X 15
Tempo Merkins IC X 10
Fast Merkins X 10
Rinse and Repeat

Draft Punk – Around the World Lunge
5 Rounds
Rinse and Repeat

Howling Monkeys – Monkey Humpers – Ring of Fire style
Q does 1 and when it comes back to the Q – add 1 Monkey Hump X build up to 5

Rinse and repeat
Start at 5 MH’s and build up to 8 –

Happy Jacks
SSH IC x 5 followed by 2 jump squats
12 rounds of above

Hydraulic Squats IC X 10
Sumo Squats IC X 20
Imperial Squat Walkers IC X 15

Mosey back to flag

Mary:
Big Boy Sit-ups IC X 15
Mountain Climbers IC X 15
LBCs IC X 15
ABCs IC
Crunchy Frog IC X 15
Dealers Choice
C-Lo Rositas IC X 15
Backseat Windshield Wipers IC X 15
Proton – Peter Parkers IC X not sure (Proton Count) bunch of pauses and different speed)

COT:
Encourage PAX to be a leader in the home with finances (bring M into the conversation) or be apart of the conversation if M takes care of the finances.  Make a commitment to tithe in 2018.  Proverbs 3:9, Malachi 3:10