Dora and 0.0

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.

F3 Lehigh Valley