AMRAP, EMOM, and Murder Bunny 11’s

Six PAX wrapped up their week on a beautiful, not as chilly as usual Friday morning.

DISCLAIMER

PRAYER

COP

50 yard warmups- 1/2 Speed Jog, high knees, butt kickers, Bernie Sanders, Sprint

• Motivator from 5 • TTT x 10 • WMH x 10 (R/L) • Imperial Walkers x 10 • Little Baby Arm Circles- Forward/Reverse x 10

THE THANG

Part 1- 1 Minute AMRAP for the following with a 15 sec rest between: • Merkins • Squats • Big Boy Sit-ups • Overhead Press • Curls • Dips

Part 2- EMOM (Rinse and Repeat 5 times for each set)

• First Set of Exercises:  10 Merkins, 10 Squats, 10 LBC’s • Second Set of Exercises:  10 Kettlebell Swings (or bent over rows) and 10 American Hammers (L/R=1)

Part 3- 11’s

Leg Lifts-Murder Bunnies up the hill- Curls

MARY

No Time

CIRCLE OF TRUST

PRAYER

Remember those families impacted by the COVID pandemic

MOLESKIN

ANNOUNCEMENTS

Calendar for December is filled; 5K opportunity toward the end of the month; Murph @ Indian Trail on January 1st- more info to come