Rirruto

Preamble:

First Q of December.  It’s Friday.

Usual disclaimers.  If you’re feeling litigious, so be it.  Just don’t sue the usual suspects today.  F3 and the Windjammer thank you in advance.

Warm-O-Rama:

Of course we’re going to the Flag.  Let’s warm up with a few

SSH

Willie Mays Hays

Weedpickers

And something else.  Can’t remember at the moment.

The Thang:

Before we get started with the thang…let’s go check out Townie’s Christmas decorations and do 10 Monkey Humpers.

Ok, now that that’s done, we can head back to the parking lot.

Thang 1.0

7 of Diamonds

7  burpees x 4

14 flutter kicks (a) x 4

21 merkins x 4

28 squats x 4

Next up….Albatross wings

In cadence….and keep those arms up between sets

20 forward arm circles

20 backward arm circles

20 seal claps

20 overhead claps

20 moroccan night clubs

Now that those are done, let’s do our ABC’s….

On your six, legs together….do the alphabet

RIRRUTO

Quick 10 count and here comes Thang 2.0

Dora.

100 LBC

200 Squats

300 Calf Raises

No time for the Pump Jack, back to the Flag it is.

COT:

Great work today, men.

Reminder on Blood Drive

Reminder on Santa Ruck

Bring it in.