Sad Rock n roll xmas

AO: The Wreck

When: 2024-12-16

QIC: Bear

PAX (22): Bear, Betamax, Blackout, Blue, Bobber, Catheter, Choo Choo, Donor, Doogie, Florida Man (Brett Gilmore), Matt Shields-Norm, Meltdown, Missionary, RedEye, rip, Rooney- timlonergan, Sell-out, Skyline, Spray, Squatty, Squeegee, Ruth

Warm-O-Rama:

Mosey to football field parking lot. Toy Soldier, windmill, butt kicks / phelps, mtn climbers, arm circles.

The Thang:

Grab lifting coupon from pile and head to football field.
  • At goal line, do 10 reps of an exercise
  • Run to 10, do 10 reps of an exercise, run back to goal line
  • Do 20 reps, run to 20 yard line and do 20 reps
  • Back to goal line and do 30 reps...until you get to the 50 yard line.
Exercises
  • Kettle bell swings / SSH
  • Curls / Bonnie blairs
  • Bent over rows / crunch frogs
  • skull crushers / burpees - ran out of time
Mosey back to flag.

COT:

Gratitude for WRECK having a big impact on Santa ruck results. Pray for Choo Choo's brother in law who has an interview today with company he'd really like to work for. White elephant next Monday at the Wreck.    

Naked-Man Moleskin:

Love you guys and thankful to have the opportunity to lead.

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