Dec. 31, adjusted start time 6:30
Disclaimer accepted by all.
WARM-UP: OYO -neck rolls, trunk rolls, Casey Kasem, leg swings, quad stretch. IC – side lunge, imperial walkers, SSH, grass pickers, Abe Vigodas, Morroccan sun gods, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers, and calf stretch.
Runners – 10 hill sprints, 20 dips, 10 Derkins. 0.0– exercises at the shovel flag.
The Thang: DORA – 4 sets. 1st set-200 jump rope, switch at reps of 25 LBC’s. 2nd set- 100 curls, switch at 25 half Supermans. 3rd set – 150 shoulder presses, switch at 25 crab cakes. 4th set – 200 squats, switch at 20 lunges.
No time for Mary
COT – COR, NOR, announcements and prayer requests.
3 for coffeteria at Panera.