WARMUP: Mosey around the parking and then back to pickup Lunchbag. Rumor has it a very crisp and accurate disclaimer was delivered PRIOR to Lunchbag joining us. Typical warm-o-rama to get loose.
THE THANG: With a kotter re-joining us in the gloom, why not theme the beatdown after him!
H – High Intensity Start
Run up the bleacher and back down for some hand release merkins. Start with 25 and decrease by 5 each time.

A – Agility and Core
– American Hammers x25
– Agility Sprints 20 yards and mosey back x5
– Alternating Lunges x15 (Kodiak)

R – Resistance and Strength
– Rock Curls (w. a Cindy) x 25
– Rock Farmers Carry – 40 yds x 2
– Rows x 25
-Rudder Kicks w/ Cindy – 20

P – Push It to the Finish
– Plank Jack Pyramid x 10 rounds (add a plank jack each time)
– Partner Carry 40 yds
MARY: Box Cutters, Misty Frogs, LBC’s,
ANNOUNCEMENTS: Holiday Lights 5K Help Needed, Final Push for Must Ministry Food Drive, Next half sched in Dec
COT: Prayers for Lunchbag and his M as the due date for their 1st 2.0 approaches, Prayers for Legionnaire and his family, Harp’s mom who is suffering from vertigo after a head injury.

Great to have Harp back in the gloom! Chitwood…come on back out brother!