Ringing in the New Year

Disclaimer

COP – Sugar

7 PAX with coupons arrived to welcome in the new year.   For some, this is the first day back at work since last year.  How long will it take to get use to writing or typing 2023?  YHC had an idea that may help.

Warm-up

• TTT IC 10
• Imperial walkers IC 10
• LBAC forward IC 10
• Shoulder pretzels IC 10
• LBAC reverse IC 10
• Slow squats IC 10
• 1 BOPO OYO

The Thang

2023 beatdown – 20 exercises at 23 reps each.  Run a bridge lap after every 5^th exercise.

1. BBSU
2. Curls
3. Box Jumps
4. Reverse Crunches
5. Derkins
6. Squats (w/ coupon)
7. V-Ups
8. OHP
9. Bobby Hurleys
10. Never Cross Dolly
11. Dips
12. Lunges (R+L = 1)
13. American Hammers (R+L = 1)
14. HR Merkins
15. Prisoner Get Ups
16. Flutter Kicks (4ct = 1)
17. KBS
18. Monkey Humpers
19. Heals to Heaven
20. Burpees

Mary – Flutter Kicks, LBCs, Freddie Mercuries and side planks

Announcements – Sign up to Q in January.

COT/Prayer