Q: Downy

PAX: Downy, One Hit, Maestro, Myrtle (RR), Spackler (R), Mr. Fixit, Free Bird, Fun Run, Roll Tide, SEC

INTRO: Welcome, Q not a professional trainer and has no idea what he’s doing. Therefore, he and Springdale are not responsible for injuries

WARM-O-RAMA:

Bear Hugs (IC)
Big Arm Circles (IC)
Chinook (IC)
Hillbillies (IC)
Hamstretches
Manhangers

Circle of Burp
30 Merkins (IC)

THE THANG:

Mosey around for a bit

Bear crawl down Bertha
Bernie Sanders up
Bear Crawl down… AGAIN

Lunge walk one side of track
Bernie Sanders other side

21’s
X-Factors
Mike Tysons

Mosey to Mary

MARY: Devil in the Pan, Devil out the Pan, leg raises (IC), LBC’s (x25)

COT:
Count-O-Rama, Name-O-Rama.
Discussion – what change and accomplishments in personal/professional/fitness life have been enjoyed by the HIM this year?
Announcements – Polar Plunge Jan. 2, Museum of Aviation 5k mid-January, T-shirts on sale for the Yard
Prayer/Praise – SEC’s grandfather, Mr. Fixit’s relationships, YHC’s career