Cold and balmy 25 degree morning so needed to keep moving to stay warm!

Warmup

• Long Mosey around the back and front parking lots then warmup in front of the church consisting of Side Straddle Hops, Arm Circles, Circle Arms, Moroccan Night Clubs, Sprinklers, Grass Pickers, Will Mays Hays’, and Dial Up

The Thang

• Interval run #1: Mosey followed by 75% pace (3 of each) up and down the parking lot ending at the pavilion
• Tabata Style Workout – 40 seconds work/20 seconds rest
  • Dips, Step Ups, Mountain Climbers, Burpees, Gas Pumpers, Bobby Hurleys, Irkins, American Hammers, Peoples Chair Presses, Plank Jacks
• Interval run #2: Mosey followed by 75% pace (3 of each) up and down the parking lot ending at the church
• Coupon Work – 30 seconds work/30 seconds rest
  • Curls, Swings, Man Makers, Weighted Flutter Kicks, Bent Over Rows, Side Lunges, Overhead Press, Heavy Mercuries, Squats, Calf Raises
• Finished with 6MoM:
  • Outlaw
  • Not So Lazy Boys
  • E2K
  • Windshield Wipers
  • Outlaw
  • Rosalita
  • Dying Cockroach

COT

• Encouraged PAX to pick one word that best summarizes what it is you are looking to improve on in 2025.  This often works better than resolutions since the idea is that the choices you make, or the way you live this year is guided by the word y0u have chosen.  It is simple, but it is also powerful.
• Announcements: Retail on Q at the Blast Furnace Saturday, Polar Plunge on New Year’s Day at Turtleshell’s house, trying to get 70 PAX from F3 Valley Forge to PA Convergence
• Count-o-rama/Name-o-rama (thanks for reminding me Front-Runner!)
• Praise for Chew Toy’s friend being released from hospital on Christmas Eve and recovering from lung cancer, prayers for Balboa’s mom and continued chemo treatments and for Hall Pass’ mom and cousin’s upcoming breast cancer surgeries.