Disclaimer
COP – Sugar
What do you do with all those leftovers after Thanksgiving? YHC prepared a burpee-stuffed BIRD circuit. 5 thankful PAX had several helpings on a cool 38 degree morning and left feeling full.
Warm Up
SSH IC x 25
Slow squat IC x 10
WMH R & L
Merkin IC x 10
LBAC IC forward x 10
LBAC IC reverse x 10
Abe Vigoda IC x 10
The Thang
Appetizer: Mosey from parking lot to edge of Founders Park sidewalk. Alternated Flying Nuns, bear crawls and short sprints from light pole to light pole until reaching Amphitheater.
Main Course: The Burpee-Stuffed BIRD circuit – 5 burpees stuffed before and after each exercise for a total 25 burpees each round.
- 20 Boxcutters
- 20 Imperial Walkers
- 20 Reverse Crunches
- 20 Dips
Stair or Bridge Lap
Rinse and Repeat
Dessert: Alternated Flying Nuns, bear crawls from light pole to light pole again with a Racoon Crawl sprinkled in the middle back to the starting point.
Mary: Flutter Kicks and Heelies
Announcements: Welcome Schumer (moving to TN from New York). ABACAB is coordinating a toy ruck on Dec. 9th. Check SLACK for details
COT/Prayer
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