Disclaimer & Warm Up: Circle up for good mornings,inch worms to world’s greatest stretches, toy soldiers and windmills

The Thang: 5-4-3-2-1

Mosey over to the corner of the parking lot for 

5 minutes: shuttle run, shoulder taps, jump rope, shoulder taps, shuttle run (1 min of each)

Mosey to shelter

4 minutes: jump squats, dips, jump squats, dips (1 min of each)

Run the loop around the shelter, back to shelter for:

3 minutes: elevated push ups, calf raises (30 sec x 3)

Mosey to bottom of stairs for

2 minutes: split squats L, monkey humpers, split squats R, monkey humpers 30 sec x 2

Mosey back up the stairs to our mats for 1 minute: burpees

5 reps Deadlifts, OH Press, Goblet Squats, Bicep Curls – followed by 5 American Hammers HC

4 reps of each  – 4 AH

3 reps of each – 3 AH

2 rep of each – 2 AH

1 rep of each – 1 AH

Core/Hips/Glutes 

Lateral Side Walk R

Lateral Side Walk L

Monster Walk forward

Monster Walk backward

Glute Bridge Marches

Fire hydrant/donkey kick L

Fire hydrant/donkey kick R

Abs – 30 sec rounds, starting w/ Q’s choice of 2, then 5 other Pax choices to equal 7 rounds

COT: Two words I’m embracing, especially in a hard season “For Now”. It’s one thing to say “I’m sad”. But it’s a different thing to say “I’m sad for now”. “I’m struggling” has a finality to it, but “I’m struggling for now” offers a little bit of hope. It won’t always be this way, whatever this way is. That goes for the joyful moments and the hard ones, too. Either way, we often need a reminder to stay here. “For now” keeps me close to the ground in a good way. ~Emily  P. Freeman

Lots of post-holiday chatter about Santa, stockings, church services and book genres – a little bit of everything!

We ended w/ Name o Rama and Q brought orange slices for everyone to enjoy after the workout!
Reminder from Daisy to sign up for the Last Mile on New Year’s Eve