1/4/18
QIC: Laces Out (Respect)
PAX: Angus, Rainman, Stairmaster, Flemish, Picasso, Whittler, Prosciutto, Ringwald, Mr. Clean, Ohms, Snowflake, FNG-Tinkerbell, The Count (Respect)
AO: Hill City
Conditions: Bitter cold and clear 19 degrees but about to warmup quickly because the Pax arrived eager to work!
Disclaimer then mosey to The Great Hall
Warmup
15 SSH IC
15 Imperial walkers IC
15 SSH IC
15 High Knees IC
15 Wide High Knees IC
15 mountain climbers IC
15 SSH IC
Mosey to Coolidge Park stage with lit-up Christmas Tree.
The Thang
Circuit 1: Super 21
1 Squat
Run across field to sidewalk
20 LBC
Run back
2 Squats/19 LBC
Rinse repeat till 20 Squats /1LBC and then hold plank til PAX finish
Mosey along riverwalk back to Mt Midoryama
Circuit 2: Everest at Mt Midoryama
Lunges with right leg/squat/lunge with left leg/squat
Rinse and repeat to top
Hold Al Gore until all reach top and enjoy looking over City (appropriate thought for today’s moleskin).
MOM
12 Flutter kicks IC
12 Rosalita IC
12 Hello Dolly IC
12 Freddy Mercury IC
Mosey back to Love Shack
COT
Namerama/countarama-welcome FNG given the name Tinkerbell.
Matthew 5:14-16 You are the light of the world. A City on a Hill cannot be hidden…
Let your light shine before men that they might see your good works and glorify your Father in Heaven.
We worked hard today at Hill City, and we have opportunity to be a City on a Hill. Let’s shine for Jesus today wherever we are!
Prayer requests
Fitness + Fellowship + Faith