Is it C-C-C-Cold out here or is it just me!

TIME: 0530
TEMP: 19 degrees

DISCLAIMER

CIRCLE OF PRAYER

WARMUP

• SSH X40IC
• Merkins x10 IC
• SSH x30IC
• Mountain Climbers x10IC
• SSH x20IC
• Mountain Climbers x10IC
• SSH x10IC
• Merkins x10IC

THE THANG

A progressive exercise routine:

Reps of 5, 10, and 15

Merkin
Donkey Kicks
Jump Squats
Burpees

Reps of 20, 25, and 30

Heals to Heaven
Side crunches left
Side crunches right
Rope Climbers

Exercise starts with a hard run with runs between each set.  Run from the amphitheater to stairs through the iron trellis back to the amphitheater.  Hard run (75% full speed).

Lead men continue sets of 10 exercised alternating between Burpee progression and Ab sets until the 6 finishes the last set and run.

TCLAPs to Rite Aid, Pythagoras, and Red Card (Sorry if there were others not mentioned).  These men completed two additional sets.

TCLAPs to Penn-Segal.  He set the pace early on the run!  Great job.

5 minutes of Mary

• Flutter kicks x50IC
• LBC x20 IC (3 count hold)
• Side Plank Up/Downs x10IC both sides

COUNTORAMA

NAME-ORAMA

COT