Q: OneHit

PAX: Miyagi (FNG) , Roll Tide , Mr Fixit, Szczerbiak,
Tater Salad, Free Bird, Peaches, Spackler, Huffy, SEC, Maestro (he was late)

INTRO:
Disclaimer & 5 core principles announced

WARM-O-RAMA:

Bear hug, Windmill, Mnc x 12

THE THANG:

OneHits 43/17 Beatdown
43 Seconds instead of 45 , in honor of my 43rd birthday today.

43 second high intensity of each exercise with
17 seconds rest

Rinse and repeat 48 times (16 exercises x 3)

3 rounds of each set w/ short Mosey in between

Set 1:
Merkin, Coupon Curl, SSH, Coupon Overhead Press

Set 2:
Shoulder Taps, Squats, Flutter Kicks, Burpees

Set 3:
Lunges, American Hammer, LBC, Overhead Clap

Set 4:
Mike Tyson, Imperial Walker, Mnt Climber, Hillbilly

MARY:
No time for Mary at the end but she was included along the way

COT:
Count-O-Rama, Name-O-Rama.
Announcements – family sponsored for Christmas. Look on Band
Prayer/Praise – Huffy and peaches kids with midterms, taters Family friend,
Spackler. 6 man. Was awesome. Love you brother

Great work men!
AYE