12/12/19

Q: Cornwallis
Pax: Zamboni, Khaki, Nomad, Headlock, Snaphook, State, Snooki, DC, Beefsteak, Bumblebee, Cosmo, Maize, Motorboat, Logger

Disclaimer given

Warm-O-Rama
Mosey…High Knees, Butt Kickers, Karaoke
Lunge Walk from the bottom of the parking lot to the top (dumb!)
SSH  50 IC
IST x 10 IC
Windmill x 10 IC
Mtn. Climbers x 50 IC

Thang: 12 Days Until Christmas
1- Hand Release Merican
2- Donkey Kicks, 1 Hand Release Merican
3-Dry Docks, 2 Donkey Kicks, 1 Hand Release Merican
4- Apolo Ono’s (each side x 4), 3…2…1
5- Burpees (chest hitting the ground), 4…3…2…1
6- Bonnie Blairs (each side) 5…4…3…2…1
7- J-Lo’s (each side) 6…5…4…3…2…1
8- 8 Count Body Builders (chest hitting the ground) 7…6…5…4…3…2…1
9- Crab Cakes 8…7…6…5…4…3…2…1
10- Low Slow Squats 9…8…7…6…5…4…3…2…1
11- SSH’s 10…9…8…7…6…5…4…3…2…1
12- Hanging Sit Ups 11…10…9…8…7…6…5…4…3…2…1

Mary:
12 WWII sit Ups
12 Slow Flutter Kicks
12 Slow Rosalita’s
12 Slow Freddie Mercury’s

Recover Recover

Moleskin:
-I can’t believe there are only 12 days until Christmas. The only thing I knew I wanted to do this workout was introduce the hanging sit-ups which I saw some pax do somewhere on the twittersphere. It was freaking hard! We have some work to do, but kudos for guys giving it their best effort.
-The 12 days started off really easy and was going really fast. I added in a few Al Gore’s and Plank holds in between to mix it up. But it ended up being more of a workout than I anticipated.
-Way to bust it boys! Always an honor to get to help lead you fine men and see you get stronger.
-Great having Kotter DC back out! Hope to see you out more!
Don’t forget about the New Year Party Friday Jan 3rd 6-8:30pm at Venture Christian Church. Look for sign up’s coming soon for foods you want to bring. Families, neighbors, friends and strangers invited. 

AYE!

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