Q: Free Bird

PAX: Downy, Precious, Myrtle, SEC, Fun Run, Free Bird

INTRO: Welcome > Not a Professional > Disclaimer – Springdale, F3 not responsible > 5 Core Principles > Mission Statement > Creedo

WARM-O-RAMA: Imperial Walkers – IC x 30 speed up at 15, Bear Hugs – IC x 15, Chinooks – IC x 15, Don Quixotes – IC x 15, Merkin Jacks – IC x 20

THE THANG: Mosey to race track and stop at pit lane for 4 wheels.
Wheel #1: Start at center hub; Lunge walk out 10 steps, 20 Prime Time Merkins, Bear Crawl back to hub; Lunge walk out 10 steps, 20 Bobby Hurleys, Bear Crawl back to hub; Lunge walk out 10 steps, 10 Werkins, Bear Crawl back to hub; Lunge walk out 10 steps, 10 X-Factors, Bear Crawl back to hub. 2 burpees every time you come back to the hub.

2 laps around the race track

Wheel #2: Start at center hub; Lunge walk out 10 steps, 20 Stagger Merkins, Karaoke back to hub; Lunge walk out 10 steps, 20 Alternating Side Lunges, Karaoke back to hub; Lunge walk out 10 steps, 10 Ranger Merkins, Karaoke back to hub; Lunge walk out 10 steps, 10 Gas Pumps, Karoke back to hub. 2 burpees every time you come back to the hub.

1 lap around race track and a hill sprint.

Repeat wheels 1 & 2

MARY: Pretzel Crunches – OYO x 20 each side; Shoulder Taps – IC x 10; Plank Fondas – IC x 7 each side

COT:
Count-O-Rama, Name-O-Rama.
Announcements – Christmas Eve Eve ruck, worship, and coffeteria; Hoodie collection Wednesday at About Face for Crossroads men; CSAUP Polar plunge on 1/2 at Red Dawn
Prayer/Praise – Time with families over the holidays; Free Bird 6th man – thankful