Welcome Shank down range from F3 Huntsville !

Mozy warm o Rama including high knees and butt kickers, strawberry pickers, leg stretch, monkey humpers and merkins.

So the Chilipepper is working on his Christmas list.  I have coupons and new jock straps, but one thing on my list is I want a Hippopotamus for Christmas.  So Bonnie Blairs and on the key word “Hippo” we do a burpee.

We then grabbed 25 or 35 lb weights and did one round of:

• 20 Bradford Overhead Press (elbows stay in front of the body, press bar from chest over the head and to back of neck)
• 20 Pull overs (On your six weight overhead slowly bring weight up vertical and back down)
• 20 Kettle Bell Swings
• 20 Lunge swap (lung and pass weight under your leg from and to hand.  Switch sides on next lunge)

We then played a little Catch me if you can

Round 1 –  Pax 1 “Ran” with a total of 50 or 60 lbs doing side squats while Pax 2 completed:

• 20 Carolina Dry Docks
• 20 Twisting  Merkin
• Upon completion Pax 2 catches Pax 1 and they swap, this for 600 ft

We then grabbed 25 or 35 lb weights and did one round of:

• 20 Bradford Overhead Press (elbows stay in front of the body, press bar from chest over the head and to back of neck)
• 20 Pull overs (On your six weight overhead slowly bring weight up vertical and back down)
• 20 Kettle Bell Swings
• 20 Lunge swap (lung and pass weight under your leg from and to hand.  Switch sides on next lunge)

We then performed 2 rounds of mitt punches, incorporating cross jab then upper cut.  On the word down we performed a burpee.  With a few minutes to spare we did a round of Mary comprised of swipers, muffin tops and X Factors.

Announcements

• WildPax Dec 2 – 4
• Canned Food Drive all week.  Any items brought to the CSAUP event will make Stagecoach and Chilipepper do a burpee for item.
• Gobbler Challenge CSAUP on Thursday 25th @ University Corner 5:15.  Expect 1 hour of beatdown.

COT

• Traveling Family, relationships and patience.
• 2.0
• Fireball